Mediterranean Pan-Seared Sea Bass with Garlic Bell Pepper Medley Recipe
This Mediterranean Pan Seared Sea Bass recipe features delicate sea bass fillets cooked to perfection with a flavorful garlic bell pepper medley. Infused with aromatic spices such as ground coriander, cumin, and Aleppo pepper, complemented by Kalamata olives and fresh lemon juice, this dish offers a vibrant and healthy seafood option that’s quick and easy to prepare.
- Prep Time: 10 minutes
- Cook Time: 10 minutes
- Total Time: 20 minutes
- Yield: 4 servings
- Category: Main Course
- Method: Frying
- Cuisine: Mediterranean
- Diet: Gluten Free
Ingredients
Sea Bass
- 4 sea bass fillets (about 6 oz each, skinless, 1 1/2 inches thick)
- Salt, to taste
- 1/4 cup extra virgin olive oil, plus 2 tablespoons for vegetables
Vegetables and Aromatics
- 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 only
Spices
- 1 1/2 teaspoons ground coriander
- 1 1/2 teaspoons garlic powder
- 1 teaspoon Aleppo pepper
- 1 teaspoon ground cumin
- 1/2 teaspoon black pepper
Instructions
- Salt the fish: Remove the sea bass fillets from the fridge about 20 minutes before cooking to bring them to room temperature. Pat dry with paper towels and sprinkle salt evenly on both sides. Set aside.
- Combine the spices: In a small bowl, mix together ground coriander, garlic powder, Aleppo pepper, ground cumin, and black pepper. Set aside this aromatic spice blend.
- Cook the veggies: Heat 2 tablespoons of extra virgin olive oil in a large skillet over medium-high heat. When the oil shimmers, add the chopped green and red bell peppers, shallots, and minced garlic. Season with salt and 1 teaspoon of the prepared spice mix. Stir regularly and cook for about 5 minutes until the peppers soften. Reduce heat to the lowest setting, mix in the Kalamata olives, and keep warm while you cook the fish.
- Season the fish: Use the remaining spice mixture to season both sides of the sea bass fillets evenly.
- Cook the sea bass: In another large skillet over medium-high heat, heat 1/4 cup of extra virgin olive oil until shimmering. Add the fish fillets and immediately reduce heat to medium. Press down gently on the thickest part of each fillet for about 30 seconds. Cook the fish undisturbed for 4 to 6 minutes until the bottom side is nicely browned. Carefully flip the fillets using a spatula and cook for another 3 to 4 minutes until the other side is seared and the fish is cooked through. If the fish sticks when turning, wait a bit longer until it releases naturally.
- Finish and serve: Remove the cooked fish from heat and immediately drizzle with the juice of half a lemon. Serve warm topped with the garlic bell pepper medley. Optionally, add a side of cooked pearl couscous, rice, or a gluten-free alternative. Enjoy your vibrant Mediterranean dish!
Notes
- Bringing the sea bass to room temperature before cooking helps achieve even cooking and better sear.
- Do not disturb the fish while searing to ensure it develops a nice crust and releases easily from the pan.
- Aleppo pepper adds mild heat and fruity flavor; you can substitute with mild chili flakes if unavailable.
- Serve with gluten-free grains or vegetables for a complete meal.
- Leftover fish can be refrigerated and consumed within 1-2 days.
