Mediterranean Pan Seared Sea Bass Recipe with Garlic Bell Pepper Medley
User Reviews
5
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Prep Time
5 mins
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Cook Time
10 mins
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Total Time
20 mins
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Servings
4 people
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Calories
2341 kcal
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Course
Dinner
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Cuisine
Mediterranean
Mediterranean Pan Seared Sea Bass Recipe with Garlic Bell Pepper Medley
Description
The recipe features skinless sea bass fillets seasoned with a blend of ground coriander, garlic powder, Aleppo pepper or sweet paprika, cumin, and black pepper. After resting at room temperature with salt, the fish is pan-seared in olive oil until it forms a golden crust. Simultaneously, a medley of green and red bell peppers, shallots, garlic, and kalamata olives is sautéed with part of the spice mixture, creating a flavorful vegetable accompaniment.
The bell peppers are cooked just until tender, preserving some bite, while olives add a briny depth. The fish is cooked undisturbed on one side for a crisp finish and topped with lemon juice for brightness. The dish offers a balance of tender fish, aromatic spices, mild heat from Aleppo pepper, and the savory-salty contrast of olives.
This dish can be served as a main course highlighting Mediterranean flavors, pairing well with side dishes like rice, roasted vegetables, or a simple salad to keep focus on the sea bass and pepper medley. Using quality extra virgin olive oil and fresh spices enhances the overall flavor.
Ingredients
- 4 pieces sea bass no skin (each piece about 6-0z in weight and 1 1/2 inches in thickness, fillet
- salt
- extra virgin olive oil
- 1 green bell pepper cored and chopped
- 1 red bell pepper cored and chopped
- 3 shallot chopped
- 4 garlic minced, cloves
- 1/2 cup kalamata olives halved or chopped, pitted
- 1/2 lemon juice off
Spice Mixture
- 1/2 tbsp ground coriander
- 1/2 tbsp garlic powder
- 1 tsp Aleppo pepper or Sweet Spanish paprika
- 1 tsp cumin ground
- 1/2 tsp black pepper
Instructions
- Take the fish out of the fridge about 20 minutes before cooking. Sprinkle with salt on both sides and set aside.
- In a small bowl, combine the spices to make the spice mixture. Set aside for now.
- In a medium-sized skillet, heat 2 tbsp olive oil over medium-high heat until hot and shimmering but not smoking.
- Add the bell peppers, shallots, and garlic. Season with salt and 1 tsp of the spice mixture you prepared earlier. Cook, stirring regularly, for 5 minutes or until the peppers have softened. Turn the heat to lowest, and stir in the chopped olives. Leave on low heat as you prepare the fish.
- Pat fish dry and season with the remaining spice mixture on both sides as well.
- In a large skillet, preferably cast iron, heat 1/4 cup extra virgin olive oil over medium-high until shimmering but not smoking. Add the fish pieces (you can reduce heat to medium, if needed). Push down on the middle (thickest part) for 30 seconds or so. Cook fish on one side, undisturbed, until nicely browned, about 4 to 6 minutes. Using a spatula, carefully turn fish over and cook on other side for 3-4 minutes until nicely browned as well. (Important Note- look for browned edges before you turn it over. If parts of the fish are stuck, you should be able to carefully scrape it with the spatula and turn. But, if the fish is entirely stuck, it's not ready to be turned over. Leave it for a little bit. It should release when ready.)
- Remove fish from heat, immediately drizzle lemon juice. Serve hot with the bell pepper medley spooned on top. Add a side of cooked pearl couscous or rice, if you like. Or add a gluten-free side of your choice. Enjoy!
Notes
- Bring the fish to room temperature before cooking to ensure even doneness.
- The spice mix can be adjusted to taste; Aleppo pepper provides mild heat but can be substituted with sweet paprika.
- Use a cast iron skillet or other heavy pan to achieve a good sear on the fish.
- Serve with fresh lemon juice squeezed over the fish to enhance brightness and balance.
- Pair this dish with Mediterranean staples or light sides to complement the flavors.
Nutrition Information
Show DetailsNutrition Facts
Serving: 4people
Amount Per Serving
Calories 2341 kcal
% Daily Value*
| Calories | 234.1kcal | 12% |
| Carbohydrates | 10.9g | 4% |
| Protein | 32.1g | 64% |
| Fat | 7.1g | 11% |
| Saturated Fat | 1.3g | 7% |
| Polyunsaturated Fat | 1.7g | 10% |
| Monounsaturated Fat | 3.2g | 16% |
| Cholesterol | 136.1mg | 45% |
| Sodium | 395.6mg | 16% |
| Potassium | 692.5mg | 15% |
| Fiber | 3.4g | 14% |
| Sugar | 4g | 8% |
| Vitamin A | 1420.9IU | 28% |
| Vitamin C | 71.8mg | 80% |
| Calcium | 67.9mg | 7% |
| Iron | 2.7mg | 15% |
* Percent Daily Values are based on a 2,000 calorie diet.
User Reviews
Overall Rating
5
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