Sea Bass with Tomatoes, Olives, and Capers: A simple roasted fish recipe with a quick Mediterranean topping. An easy, gourmet entree!

Baked Sea Bass with Mediterranean Topping: A Flavorful & Healthy Weeknight Delight

Embark on a culinary journey to the sun-drenched coasts of the Mediterranean with this exquisite recipe for Baked Sea Bass with Tomatoes, Olives, and Capers. Whether you’re seeking a light and healthy meal for a busy weeknight, a satisfying Lenten entree, or simply a delicious way to incorporate more seafood into your diet, this dish promises to delight your palate and become a cherished favorite. The delicate, buttery texture of sea bass beautifully complements a vibrant, zesty topping, transforming a simple piece of fish into a gourmet experience that’s both effortless to prepare and incredibly rewarding to taste.

Why This Mediterranean Sea Bass Recipe is a Must-Try

This roasted sea bass recipe isn’t just a meal; it’s an experience. Here’s why it deserves a spot in your regular dinner rotation:

• Effortless Elegance: You can transform a humble piece of white fish into a dazzling, gourmet-quality dish with minimal effort. The quick Mediterranean topping, bursting with the flavors of shallots, sweet grape tomatoes, briny olives, tangy capers, and fragrant oregano, adds a sophisticated touch that will impress any diner. It’s perfect for both casual family dinners and more special occasions.
• A Gateway to Seafood Appreciation: Sea bass, known for its tender, buttery, and moist flesh, is remarkably mild in flavor, making it an excellent choice for those new to seafood or for families with picky eaters. It lacks the strong “fishy” taste that can sometimes deter individuals, offering a pleasant introduction to the world of fish.
• Explosion of Flavor and Texture: The Mediterranean topping is a masterpiece of contrasts. The sweetness of roasted tomatoes, the salty punch of olives and capers, the aromatic warmth of oregano, and the subtle bite of shallots create a dynamic interplay of flavors and textures. This topping not only enhances the taste but also adds a beautiful array of colors to your plate, making it visually appealing.
• Health Benefits Galore: This recipe is a powerhouse of nutrition. Sea bass is rich in lean protein and essential omega-3 fatty acids, which are crucial for heart health and brain function. The Mediterranean topping contributes a bounty of antioxidants from fresh vegetables and healthy fats from olive oil, aligning perfectly with a wholesome and balanced diet. It’s a satisfying meal that supports your well-being without compromising on taste.
• Quick and Convenient: With just 15 minutes of prep time and another 15 minutes in the oven, this dish comes together in about 30 minutes from start to finish. This makes it an ideal solution for busy weeknights when you crave a homemade, healthy meal but are short on time.

Key Ingredients for Your Mediterranean Sea Bass

Crafting this delicious dish requires a few fresh, high-quality ingredients. Here’s a closer look at what you’ll need and why each component is essential:

• Kitchen Staples: Ensure you have good quality salt, freshly ground black pepper, and extra virgin olive oil on hand. These foundational ingredients enhance the natural flavors of the fish and topping.
• Sea Bass: The star of our dish! Opt for fresh sea bass fillets, ideally butterflied for even cooking. If your fishmonger can prepare them for you, even better. Sea bass is prized for its mild, sweet flavor and delicate, flaky texture. If sea bass is unavailable, other firm white fish like cod, snapper, halibut, or haddock make excellent substitutes. Always choose fish that smells fresh, like the ocean, not “fishy.” Its flesh should be firm and glistening.
• Shallots: Minced shallots provide a delicate oniony flavor that is milder and sweeter than regular onions, especially when lightly sautéed. They add a sophisticated aromatic depth to the topping without overpowering the other ingredients.
• Grape Tomatoes: Halved grape tomatoes burst with sweet, slightly acidic juices when cooked, adding a fresh and vibrant element. Cherry tomatoes can be used interchangeably, offering a similar sweetness and pop of color.
• Olives: Sliced olives contribute a salty, briny depth that is characteristic of Mediterranean cuisine. For a more visually appealing and complex flavor profile, consider using a mix of Kalamata and green olives. Pitted olives will save you time during prep.
• Capers: These small, pickled flower buds add a distinct briny, tangy, and slightly floral note, along with a pleasant textural contrast. If packed in salt, a quick rinse before use will remove excess salinity.
• Fresh Oregano: Chopped fresh oregano delivers a potent, peppery, and slightly pungent herbaceousness that is a hallmark of Italian and Mediterranean flavors. While dried oregano can be used in a pinch, fresh offers a superior aroma and taste.
• Balsamic Vinegar: A drizzle of good quality balsamic vinegar adds a touch of acidity and sweetness, rounding out the flavors of the topping. Look for aged balsamic if possible, as it tends to be sweeter and more syrupy, offering a richer flavor.

Simple Steps to Master This Roasted Sea Bass

Creating this gourmet dish is surprisingly straightforward. Follow these easy steps for a perfect meal every time:

1. Prepare Your Oven and Baking Sheet: Begin by preheating your oven to 450°F (230°C). Line a baking sheet with foil and lightly spray it with nonstick cooking spray. This prevents the fish from sticking and makes cleanup a breeze.
2. Season and Roast the Sea Bass: Gently pat your sea bass fillets dry with paper towels. Rub them lightly with a touch of olive oil, then season generously with kosher salt and freshly ground black pepper on both sides. Place the seasoned fish on your prepared baking sheet and roast in the preheated oven until the fish is flaky and opaque throughout, typically about 10-15 minutes, depending on thickness.
3. Craft the Mediterranean Topping: While the sea bass is roasting, heat the remaining olive oil in a skillet over medium heat. Add the minced shallots and cook until they soften and become translucent, usually 2-3 minutes. Next, stir in the halved grape tomatoes, sliced olives, and capers. Sauté for another 1-2 minutes, just until the tomatoes begin to soften and release their juices.
4. Finish the Topping: Remove the skillet from the heat. Stir in the chopped fresh oregano and balsamic vinegar. Toss gently to combine all the vibrant flavors.
5. Serve and Enjoy: Once the sea bass is perfectly cooked, transfer it carefully to serving plates. Spoon a generous amount of the warm Mediterranean topping over each fillet. Serve immediately and savor the incredible fusion of flavors.

Expert Tips for Perfect Baked Sea Bass

Achieving perfectly cooked fish every time can be simple with these tried-and-true tips:

• The 10-Minute Rule: A reliable guideline for cooking fish is to cook it for approximately 10 minutes per inch of thickness. For instance, a 1-inch thick piece of sea bass should roast for about 10 minutes at a relatively high temperature (like 400-450°F or 200-230°C). Adjust cooking time if your oven temperature is lower.
• Pre-Seasoning is Key: Always season your fish generously with salt and pepper before cooking. Salt applied before roasting helps to draw out moisture and enhances the natural flavors of the fish much more effectively than seasoning after it’s cooked.
• Bring to Room Temperature: For more even cooking, allow your chilled sea bass to sit on the counter for about 10-15 minutes before roasting. This slight temperature adjustment helps the fish cook uniformly from edge to center.
• Doneness Varies by Fish (and Preference): While sea bass should be cooked through to be opaque, some fish, like salmon, can be enjoyed slightly undercooked (translucent in the middle) if that’s your preference. For ahi tuna, a rare center is often desired. Always tailor doneness to the specific type of fish and your personal taste.
• Check for Doneness: To test if your sea bass is done, gently insert a fork or the tip of a knife into the thickest part of the fillet. The flesh should flake easily and appear opaque throughout, but still moist. Be careful not to overcook, as this will result in dry, tough fish.
• Save the Juices: Any pan juices from roasting the fish or from the topping should be spooned over the sea bass before serving. These juices are packed with flavor and will keep your fish extra moist and delicious.
• Serving Suggestions: This Mediterranean sea bass pairs wonderfully with simple sides. Consider serving it with a bed of fluffy couscous, quinoa, roasted asparagus, steamed green beans, or a fresh green salad with a light vinaigrette. For a more complete meal, a side of crusty bread is perfect for soaking up the delicious juices.

Frequently Asked Questions About Cooking Sea Bass

Here are answers to some common questions to help you confidently prepare your sea bass:

The Complete Recipe: Sea Bass with Tomatoes, Olives, and Capers

Roasted Sea Bass with Zesty Mediterranean Topping

Seabass topped with a vibrant Mediterranean tapenade – a healthy and quick meal!

Prep Time
15 minutes

Cook Time
15 minutes

Total Time
30 minutes

Yield
2 servings

Ingredients

• 1 pound sea bass fillets, butterflied (or other firm white fish)
• 1 tablespoon olive oil, divided
• 1 tablespoon minced shallot
• 1 cup grape tomatoes, halved
• ¼ cup olives, sliced (Kalamata or mixed for best flavor)
• 1 tablespoon capers, rinsed if salt-cured
• 1 teaspoon fresh oregano, chopped
• 1 teaspoon balsamic vinegar
• Salt and freshly ground black pepper to taste

Instructions

1. Preheat your oven to 450ºF (230°C). Line a baking sheet with aluminum foil and spray lightly with nonstick cooking spray.
2. Pat the sea bass fillets dry with paper towels. Rub the fish with 2 teaspoons of olive oil and season generously with kosher salt and freshly ground black pepper on both sides. Place the seasoned sea bass on the prepared baking sheet.
3. Roast the fish in the preheated oven for 10-15 minutes, or until the fish flakes easily with a fork and is opaque throughout. Cooking time will vary based on the thickness of your fillets.
4. While the fish is roasting, prepare the topping. Heat the remaining 1 teaspoon of olive oil in a medium skillet over medium heat. Add the minced shallots and cook for 2-3 minutes until softened and translucent.
5. Stir in the halved grape tomatoes, sliced olives, and capers. Cook for another 1-2 minutes, just until the tomatoes begin to soften slightly.
6. Remove the skillet from the heat. Stir in the chopped fresh oregano and balsamic vinegar, tossing to combine.
7. Transfer the cooked sea bass to serving plates. Spoon the warm Mediterranean topping generously over each fillet. Serve immediately.

Chef’s Notes

To prevent overcooking, start checking your sea bass around the 10-minute mark. The fish should be opaque but still moist. If the center is translucent, continue cooking in 2-minute increments until fully cooked but not dry. A meat thermometer inserted into the thickest part should read 130-135°F when removed from the oven, as it will continue to cook while resting.

Recommended Kitchen Tools

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• Nonstick Aluminum Foil
• USA Pan Bakeware Half Sheet Pan
• OXO Good Grips Carving & Cutting Board

Nutrition Information:

Yield:

2

Serving Size:

1

Amount Per Serving:
Calories: 383
Total Fat: 15g
Saturated Fat: 3g
Trans Fat: 0g
Unsaturated Fat: 11g
Cholesterol: 120mg
Sodium: 575mg
Carbohydrates: 6g
Fiber: 2g
Sugar: 3g
Protein: 55g

More Delicious Seafood Recipes to Explore

If you’ve enjoyed this delightful sea bass recipe, you’ll love exploring these other fantastic seafood dishes that are sure to impress:

• Air Fryer Salmon from Grandbaby Cakes: A quick and healthy way to cook salmon to perfection.
• Sea Bass en Papillote: Fish cooked in parchment paper, locking in all the flavors and moisture.
• Ahi Tuna Niçoise Salad: A sophisticated and satisfying salad featuring perfectly seared ahi tuna.
• Maple Glazed Salmon: Sweet and savory flavors come together in this easy salmon dish.
• Discover more of my Best Seafood Recipes for endless inspiration.