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Mediterranean Pan Seared Sea Bass Recipe with Garlic Bell Pepper Medley
5 from 92 votes

Mediterranean Pan Seared Sea Bass Recipe with Garlic Bell Pepper Medley

This Mediterranean Pan Seared Sea Bass dish pairs tender sea bass fillets seasoned with a fragrant spice mix alongside a garlic-infused sautéed bell pepper, shallot, and olive medley. The fish is cooked in olive oil to develop a crisp exterior while maintaining a moist interior, complemented by the savory and aromatic vegetable mixture that balances freshness and spice.

Prep Time
5 mins
Cook Time
10 mins
Total Time
20 mins
Servings: 4 people
Calories: 2341 kcal
Course: Dinner
Cuisine: Mediterranean

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

    Cup of Yum
  1. Take the fish out of the fridge about 20 minutes before cooking. Sprinkle with salt on both sides and set aside.
  2. In a small bowl, combine the spices to make the spice mixture. Set aside for now.
  3. In a medium-sized skillet, heat 2 tbsp olive oil over medium-high heat until hot and shimmering but not smoking.
  4. 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.
  5. Pat fish dry and season with the remaining spice mixture on both sides as well.
  6. 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.)
  7. 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

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%)

Nutrition Facts

Serving: 4 people

Amount Per Serving

Calories 2341

% 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.