Pan-Seared Sea Bream with Tomato and Fennel Salad

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Crisp-skinned sea bream paired with a fresh tomato and fennel salad, dressed in olive oil and lemon for a Mediterranean delight. This Greek-inspired seafood recipe (mediterranean), ready in about 20 minutes, pairs sea bream fillets, skin on, olive oil, fennel bulb, thinly sliced for a weeknight-friendly dinner that comes together with one pan and minimal cleanup. Each serving lands at about 320 calories and feeds 4, so it slots cleanly into a weekly meal plan and pairs well with a quick salad or grain on the side. Tap "Plan a meal with the AI" below to drop this recipe into your week and send the ingredients straight to Instacart. Nutrition values are approximate, calculated from USDA FoodData Central (fdc.nal.usda.gov) — verify against ingredient labels for any health-driven dietary plan.

Prep: 10 min Cook: 10 min Serves 4 Greek cuisine 320 cal/serving
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Ingredients

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Instructions

  1. Step 1: Heat 2 tablespoons olive oil in a large nonstick skillet over medium-high heat. Season 4 sea bream fillets with 1 teaspoon salt and 1/2 teaspoon black pepper. Place fillets skin-side down and cook for 4-5 minutes until the skin is crisp and golden.
  2. Step 2: Flip the fillets carefully and cook for another 2 minutes until the fish is opaque and flakes easily. Remove from heat and keep warm.
  3. Step 3: In a medium bowl, combine 1 thinly sliced fennel bulb, 1 cup halved cherry tomatoes, 2 tablespoons fresh lemon juice, 2 tablespoons chopped fresh parsley, and 2 tablespoons olive oil. Toss gently and season with a pinch of salt to taste.
  4. Step 4: Serve the pan-seared sea bream fillets atop the tomato and fennel salad immediately.

Frequently asked questions

How long does Pan-Seared Sea Bream with Tomato and Fennel Salad take to make?

Total time is about 20 minutes (10 min prep + 10 min cook). Most home cooks find this fits comfortably into a weeknight; double the batch on Sunday for two dinners.

How do I store leftover Pan-Seared Sea Bream with Tomato and Fennel Salad?

Refrigerate in a covered airtight container for up to 3–4 days (FDA FoodKeeper guideline for cooked fish). Store any fresh salsa or citrus-based garnish in a separate container — it keeps for up to 2 days. Freeze cooked fish (without fresh garnishes) for up to 3 months; thaw overnight in the fridge and reheat gently at 275°F until just warmed through to preserve texture.

Can I substitute ingredients in Pan-Seared Sea Bream with Tomato and Fennel Salad?

Yes — most ingredients in this recipe have flexible swaps. For oil, use any neutral high-smoke-point oil (avocado, grapeseed, refined coconut). For aromatics, dried herbs at ⅓ the volume of fresh work in a pinch. The full ingredient list is shoppable on Instacart so you can see substitutes in real time.

How do I scale Pan-Seared Sea Bream with Tomato and Fennel Salad for a different number of people?

The recipe is written for 4 servings. Multiply each ingredient by (your serving target / 4). Cook time stays roughly the same up to 2x; for 3-4x batches, switch from a skillet to a sheet pan or stockpot so the food isn't crowded — overcrowding steams instead of browns.

What goes well with Pan-Seared Sea Bream with Tomato and Fennel Salad?

Greek seafood like this pair well with a simple grain (rice, couscous, or crusty bread), a quick salad with acid (lemon vinaigrette, pickled onions), and a pan sauce or yogurt-based dip. Tap "Plan a meal with the AI" to get specific side suggestions.

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