Pan-Seared Sea Bream with Tomato-Caper Sauce and Kalamata Olives

By , Test Kitchen Director · Reviewed by AislePrompt Editorial · ·

Fresh sea bream fillets pan-seared to crisp skin perfection, topped with a bright sauce of tomatoes, capers, and briny Kalamata olives. This greek (mediterranean) ready in about 25 minutes blends olive oil, thinly sliced garlic cloves, halved cherry tomatoes into a versatile sauce that lifts everything from grain bowls and roasted vegetables to grilled proteins — a small-batch staple worth keeping in the fridge. Each serving lands at about 320 calories and feeds 4, so a small batch covers several meals across the week without taking over the fridge. 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 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 tsp salt and 3/4 tsp freshly ground black pepper. Heat 2 tbsp olive oil in a large skillet over medium-high heat.
  2. Step 2: Place fillets skin-side down in the hot skillet and sear for 4-5 minutes until skin is crisp and golden. Flip fillets carefully and cook for 2 more minutes until just cooked through. Remove fillets and keep warm.
  3. Step 3: Reduce heat to medium and add remaining 1 tbsp olive oil. Sauté 2 thinly sliced garlic cloves for 30 seconds until fragrant.
  4. Step 4: Add 1 cup halved cherry tomatoes, 1/3 cup halved Kalamata olives, and 2 tbsp rinsed capers. Cook, stirring, for 3-4 minutes until tomatoes soften and release juices.
  5. Step 5: Stir in 1 tbsp fresh lemon juice and 1 tbsp chopped fresh oregano. Spoon this sauce over the sea bream fillets and serve immediately.

Frequently asked questions

How long does Pan-Seared Sea Bream with Tomato-Caper Sauce and Kalamata Olives take to make?

Total time is about 25 minutes (10 min prep + 15 min cook). A small batch typically covers several meals in the week — store as the recipe directs.

How do I store leftover Pan-Seared Sea Bream with Tomato-Caper Sauce and Kalamata Olives?

Transfer to an airtight jar and refrigerate for up to 5–7 days. Most sauces freeze well for up to 2 months — portion into small containers or freezer bags so you can thaw only what you need. Stir before serving; cream- or yogurt-based sauces may separate on standing.

Can I substitute ingredients in Pan-Seared Sea Bream with Tomato-Caper Sauce and Kalamata Olives?

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-Caper Sauce and Kalamata Olives 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-Caper Sauce and Kalamata Olives?

Greek greek 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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