Pan-Seared Sea Bream with Tomato-Caper Sauce

By AislePrompt Editorial · ·

How this recipe was made — this recipe was drafted by AislePrompt's AI-assisted pipeline from technique templates and USDA-sourced nutrition data, and published by AislePrompt Editorial — see how AislePrompt recipes are drafted and published.

Delicate sea bream fillets pan-seared to a golden crisp, topped with a vibrant sauce of tomatoes, capers, and fresh herbs for a classic Greek seafood dish. This Greek recipe (mediterranean), ready in about 25 minutes, pairs sea bream fillets, skin on, extra virgin olive oil, garlic cloves, minced 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: 15 min Serves 4 Mediterranean cuisine 320 cal/serving
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Ingredients

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Instructions

  1. Step 1: Pat dry 4 sea bream fillets and season both sides with 1 1/2 tsp sea salt and 1 tsp black pepper.
  2. Step 2: Heat 3 tbsp extra virgin olive oil in a large nonstick skillet over medium-high heat. Place fillets skin side down and cook for 4-5 minutes until the skin is crisp and golden.
  3. Step 3: Flip the fillets and cook for an additional 2-3 minutes until the fish is opaque and flakes easily. Remove fillets from skillet and keep warm.
  4. Step 4: In the same skillet, add 1 tbsp extra virgin olive oil and 3 minced garlic cloves. Sauté for 30 seconds until fragrant.
  5. Step 5: Add 1 1/2 cups halved cherry tomatoes and 2 tbsp drained capers. Cook for 4-5 minutes, stirring occasionally, until tomatoes soften and release juice.
  6. Step 6: Stir in 1 tbsp chopped fresh oregano and 2 tbsp fresh lemon juice. Cook for 1 more minute until sauce thickens slightly.
  7. Step 7: Spoon the tomato-caper sauce over the sea bream fillets, garnish with 2 tbsp chopped fresh parsley, and serve immediately.

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