Pan-Seared Sea Bream with Tomato and Olive Sauté

By AislePrompt Test Kitchen · Reviewed by AislePrompt Editorial · ·

Fresh sea bream fillets pan-seared and served atop a warm sauté of tomatoes, olives, and herbs for a Mediterranean-inspired dish. This greek-inspired seafood (mediterranean) ready in about 25 minutes pairs fillets (6 oz each) sea bream fillets, olive oil, halved cherry tomatoes for a weeknight-friendly dinner that comes together with one pan and minimal cleanup. Each serving lands at about 280 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: 15 min Serves 4 Greek cuisine 280 cal/serving
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Ingredients

Instructions

  1. Step 1: Pat dry 4 sea bream fillets (6 oz each) and season both sides with 1 tsp salt and 1/2 tsp black pepper.
  2. Step 2: Heat 2 tbsp olive oil in a large skillet over medium-high heat. Add the fillets skin-side down and cook for 4-5 minutes until the skin is crisp and golden, then flip and cook for another 3 minutes until cooked through. Remove fillets and keep warm.
  3. Step 3: In the same skillet, add 2 tbsp olive oil, 3 thinly sliced garlic cloves, 1 cup halved cherry tomatoes, and 1/2 cup sliced Kalamata olives. Sauté for 4-5 minutes until tomatoes soften and garlic is fragrant.
  4. Step 4: Stir in 2 tbsp chopped fresh parsley and adjust seasoning with salt and pepper if needed.
  5. Step 5: Serve the sea bream fillets on a plate topped with the warm tomato and olive mixture, garnished with lemon wedges.

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Frequently asked questions

How long does Pan-Seared Sea Bream with Tomato and Olive Sauté take to make?

Total time is about 25 minutes (10 min prep + 15 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 Olive Sauté?

Cool to room temperature within 2 hours, then store in an airtight container in the fridge for up to 4 days. Reheat covered in a 350°F oven for 10-12 minutes, or microwave at 70% power in 60-second bursts to keep olive oil from drying out.

Can I substitute ingredients in Pan-Seared Sea Bream with Tomato and Olive Sauté?

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 Olive Sauté 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 Olive Sauté?

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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