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Mediterranean Pan Seared Sea Bass

Mediterranean Pan Seared Sea Bass
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5.3 from 28 reviews

This Mediterranean Pan Seared Sea Bass recipe features perfectly crispy sea bass fillets served with a flavorful garlic and bell pepper medley. A quick and easy dinner option, it pairs beautifully with pearl couscous or lemon rice, capturing the vibrant flavors of the Mediterranean in just 20 minutes.

Ingredients

Fish and Seasoning

  • 4 pieces Sea Bass fillet, no skin (each about 6 oz and 1 1/2 inches thick)
  • Salt, to taste
  • Extra virgin olive oil (about 3/4 cup total, divided)

Vegetable Medley

  • 1 Green Bell Pepper, cored and chopped
  • 1 Red Bell Pepper, cored and chopped
  • 3 Shallots, chopped
  • 4 garlic cloves, minced
  • 1/2 cup pitted Kalamata olives, halved or chopped
  • 1/2 lemon, juiced

Spice Mixture

  • 1/2 tbsp ground coriander
  • 1/2 tbsp garlic powder
  • 1 tsp Aleppo pepper or sweet Spanish paprika
  • 1 tsp ground cumin
  • 1/2 tsp black pepper

Instructions

  1. Prepare the Fish: Remove the sea bass from the fridge about 20 minutes before cooking to bring it to room temperature. Sprinkle salt evenly on both sides and set aside.
  2. Make the Spice Mixture: In a small bowl, combine ground coriander, garlic powder, Aleppo pepper or sweet Spanish paprika, ground cumin, and black pepper. Mix well and set aside.
  3. Cook the Bell Pepper Medley: Heat 2 tablespoons of olive oil in a medium skillet over medium-high heat until shimmering but not smoking. Add the chopped green and red bell peppers, shallots, and minced garlic. Season with salt and 1 teaspoon of the spice mixture. Stir regularly and cook for about 5 minutes, until the peppers soften. Reduce heat to low and stir in the chopped Kalamata olives. Keep warm while preparing the fish.
  4. Season the Fish: Pat the sea bass fillets dry with paper towels and rub the remaining spice mixture evenly on both sides.
  5. Pan Sear the Sea Bass: Heat 1/4 cup extra virgin olive oil in a large, preferably cast iron skillet, over medium-high heat until shimmering but not smoking. Place the fish pieces in the pan (reduce heat to medium if necessary). Press down gently on the thickest part of each fillet for about 30 seconds to ensure even contact. Cook the fish undisturbed on one side until nicely browned, approximately 4 to 6 minutes. Carefully flip the fish with a spatula and cook for another 3 to 4 minutes until browned and cooked through. If the fish sticks, give it a little more time before flipping—it should release easily when ready.
  6. Finish and Serve: Remove the fish from heat and immediately drizzle the lemon juice over the fillets. Serve the sea bass hot with the garlic bell pepper medley spooned over the top. Accompany with pearl couscous, lemon rice, or your preferred grain or gluten-free side. Enjoy!

Notes

  • Bringing the fish to room temperature before cooking ensures even cooking.
  • Use a cast iron skillet for best searing results, but a heavy non-stick skillet also works.
  • Don’t move the fish while cooking the first side to develop a crisp crust.
  • If Aleppo pepper is unavailable, substitute with sweet Spanish paprika for a mild smoky flavor.
  • Serve with your choice of grains or gluten-free sides for a complete meal.

Nutrition

Find it online: https://recipethrive.com/mediterranean-pan-seared-sea-bass/