Description
Pan-Seared Sea Bass with Olive and Herb Salsa is an elegant Mediterranean-inspired seafood dish featuring crisp-skinned sea bass topped with a zesty, briny salsa of olives, herbs, and lemon.
Ingredients
Scale
- 2 sea bass fillets
- 2 tablespoons olive oil (plus extra for salsa)
- Salt, to taste
- Black pepper, to taste
- 1 clove garlic, minced
- 1 tablespoon lemon juice
- 2 tablespoons green olives, finely chopped
- 2 tablespoons black olives, finely chopped
- 1 tablespoon fresh parsley, chopped
- 1 tablespoon fresh basil, chopped
- 1 teaspoon capers
- Pinch of red chili flakes (optional)
Instructions
- Pat the sea bass fillets dry with paper towels and season both sides with salt and pepper.
- Heat 2 tablespoons olive oil in a skillet over medium-high heat.
- Place the sea bass fillets skin-side down in the skillet and cook for 4–5 minutes, until the skin is crispy and golden.
- Flip the fillets and cook for an additional 2–3 minutes, until the fish is cooked through and flakes easily.
- Meanwhile, prepare the salsa by mixing chopped green and black olives, parsley, basil, garlic, lemon juice, capers, a drizzle of olive oil, and red chili flakes (if using) in a small bowl.
- Spoon the olive and herb salsa over the cooked sea bass and serve immediately.
Notes
- Ensure fish is dry before cooking to achieve crisp skin.
- Use a mix of green and black olives for complex flavor.
- Chili flakes add heat but are optional for a milder taste.
- Prepare the salsa ahead of time and refrigerate up to 2 days.
- Fish and salsa should be stored separately for best texture.
- Reheat fish gently to preserve moisture and texture.
Nutrition
- Serving Size: 1 fillet with salsa
- Calories: 320
- Sugar: 1g
- Sodium: 480mg
- Fat: 20g
- Saturated Fat: 3g
- Unsaturated Fat: 16g
- Trans Fat: 0g
- Carbohydrates: 4g
- Fiber: 1g
- Protein: 30g
- Cholesterol: 70mg