0 from 162 votes
Mediterranean Pan Seared Sea Bass Recipe with Garlic Bell Pepper Medley
Don't skip the garlic and bell peppers, they are far more than a garnish on this crispy pan seared sea bass recipe! This quick fish dinner is great served with plain pearl couscous (or another grain of your choice) or lemon rice.
Prep Time
5 mins
Cook Time
5 mins
Total Time
20 mins
Servings: 4 people
Calories: 2341 kcal
Course:
Dinner
Cuisine:
Mediterranean
Ingredients
- 4 pieces Sea Bass fillet, no skin (each piece about 6-0z in weight and 1 1/2 inches in thickness)
- salt
- extra virgin olive oil
- 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, juice off
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
- 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!
Cup of Yum
Notes
- Visit our shop to browse quality ingredients including olive oils and spices used in this recipe.
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
Monounsaturated Fat
3.2g
Cholesterol
136.1mg
(45%)
Sodium
395.6mg
(16%)
Potassium
692.5mg
(20%)
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: 4people
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.