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Sea Bass with Tomatoes, Olives and Capers

Sea Bass with Tomatoes, Olives, and Capers:  A easy roasted fish recipe with a fast Mediterranean topping. A straightforward, connoisseur entree!

In the event you’re searching for a Lenten entree or just a more healthy seafood recipe, topping Baked Sea Bass with olives, capers, and tomatoes earlier than it hits the oven will rock your style buds and change into a favourite dinner possibility.

Sea Bass with Tomatoes, Olives and Capers on white plate viewed from above.Sea Bass with Tomatoes, Olives and Capers on white plate viewed from above.

Why You Should Make

  • You may flip a easy piece of fish right into a connoisseur recipe with a fast sauce of shallots, grape tomatoes, olives, capers, and oregano.
  • Sea Bass can discuss with quite a lot of saltwater fish and is tender, buttery, moist, and never fishy tasting. It’s an excellent introduction to fish for each youngsters and adults.
  • The Mediterranean topping offers a lift of taste, shade, and added texture to this seabass recipe.

Ingredient Notes

  • Kitchen Staples – Salt, Pepper, Olive Oil
  • Sea Bass – Butterflied (my fishmonger did this for me). Might use one other favourite white fish. If it smells fishy, it might be previous its prime so purchase from a fish market if in case you have that possibility.
  • Shallots – Minced. Provides pungency when uncooked, however the pure sweetness comes out when sauteed.
  • Grape Tomatoes – Halved. Might use cherry tomatoes.
  • Olives – Sliced. Use a range for a extra colourful topping. Purchase pitted olives if out there for simpler prep.
  • Capers – Rinse if packed in salt. Provides texture and taste to the topping.
  • Contemporary Oregano – Chopped. A well-liked addition to Italian recipes, it’s peppery and pungent.
  • Balsamic Vinegar – Purchase an excellent model, aged is all the time sweeter and extra syrupy.
Sea Bass with Tomatoes, Olives and Capers on small square plate with fork.Sea Bass with Tomatoes, Olives and Capers on small square plate with fork.


  1. Preheat the oven and Prep your baking sheet.
  2. Season your sea bass and Roast till flaky.
  3. Whereas the fish is roasting, Make the topping in a skillet. Add the oregano and balsamic when cooked.
  4. Spoon over cooked sea bass and Serve.

Skilled Suggestions 

  • I typically go by the rule of thumb: 10 minutes of cooking time per inch thickness of your fish. So a bit of sea bass that’s 1 inch thick would roast for about 10 minutes within the oven or on the grill. This works when the warmth is comparatively excessive. It’s possible you’ll must prepare dinner longer in case your oven is at 350  vs. 450 levels.
  • Season properly earlier than cooking. Including salt after cooking doesn’t improve the flavour practically as a lot as in the event you had added it earlier than roasting.
  • Let your chilled seafood sit on the counter for 10 minutes or so earlier than roasting to convey it nearer to room temperature will assist the fish prepare dinner extra evenly.
  • Some seafood, like salmon, might be barely undercooked so the center is a bit translucent if that’s your choice. And for Ahi tuna, I all the time need it uncommon.
  • Test on a bit of fish for doneness by utilizing a fork or knife to take a look at the middle. For this sea bass, search for opaque flesh, however nonetheless moist. Overcooking will end in dry fish.
  • Save any juices to spoon over the fish earlier than serving.

Regularly Requested Questions

What Fish Can You Use As an alternative of Sea Bass?

In the event you can’t discover sea bass, strive any favourite white fish like cod or haddock.

At What Temperature is Sea Bass Totally Cooked?

Sea Bass is completed when a meat thermometer registers 140°. However it’s best to drag it out with an inside temperature of 130° to 135°. When the fish comes out of the oven, cowl it and let it relaxation so that each one the juices can reabsorb. Throughout this time, the fish will come up about 10 levels in order that it’s cooked however not overcooked.

How Can You Inform if Your Sea Bass is Contemporary?

Contemporary sea bass must be pure white with out discoloration. There must be no fishy odor. If it feels slimy, don’t use it. Buy your seafood from a good fishmonger to be protected.

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  • 1 pound sea bass, butterflied (my fishmonger did this for me)
  • 1 tablespoon olive oil
  • 1 tablespoon minced shallot
  • 1 cup halved grape tomatoes
  • ¼ cup olives, sliced
  • 1 tablespoon capers (rinse if salt-cured)
  • 1 teaspoon recent oregano, chopped
  • 1 teaspoon balsamic vinegar
  • Salt and pepper to style


  1. Preheat oven to 450º. Line a baking sheet with foil and spray with nonstick cooking spray.
  2. Rub sea bass with 2 teaspoons of olive oil. Season properly with kosher salt and freshly floor black pepper. Place on the baking sheet and roast until fish is flaky, about quarter-hour.
  3. Whereas the fish is roasting, add the remaining olive oil to a skillet and prepare dinner the shallots until delicate. Add tomatoes, olives, and capers and prepare dinner for a minute or two, until tomatoes soften.
  4. Add oregano and balsamic vinegar and take away from warmth.
  5. Spoon over cooked sea bass to serve.


Strive to not overcook the ocean bass. Use a fork or knife to take a look at the inside at in regards to the 10-minute mark. If it is translucent, proceed cooking for five extra minutes.

Really helpful Merchandise

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Vitamin Data:



Serving Dimension:


Quantity Per Serving:

Energy: 383Whole Fats: 15gSaturated Fats: 3gTrans Fats: 0gUnsaturated Fats: 11gLdl cholesterol: 120mgSodium: 575mgCarbohydrates: 6gFiber: 2gSugar: 3gProtein: 55g


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