This Mediterranean-style baked sea bass is one of those dinners that feels special but is surprisingly easy. I like to make it on nights when I want something healthy but don’t want to compromise on flavor. It’s tender, buttery, and topped with a warm, savory sauce that always gets people asking for seconds.
The real magic is in that olive, tomato, and pine nut topping—it’s a beautiful mix of briny, sweet, and nutty that soaks right into the fish as it bakes.
What You’ll Need
I’m pretty particular about ingredients here because they really make the dish shine. Here’s what I grab:
Chilean Sea Bass – This is the splurge ingredient. It’s pricey, but I buy it frozen to keep costs a little saner. It has such a rich, buttery texture that practically cooks itself. It’s the one fish I’ve served to folks who claim they don’t like fish—and they always change their minds.
Olive Oil – For brushing the fish and making the sauce.
Garlic – I’m generous here. Fresh, minced garlic is essential for that deep, savory flavor.
Olives and Capers – Make sure they’re drained well so your sauce doesn’t get too salty. I love the briny kick they add.
Crushed Red Pepper Flakes – Just enough to wake things up. I go light if cooking for kids.
Tomatoes – Diced fresh tomatoes add color and acidity.
Pine Nuts – Toast these! It makes such a difference. I keep them in the freezer so they don’t go rancid between uses.
Golden Raisins – I know this one sounds odd, but trust me—it adds a subtle sweetness that balances the salt and acidity beautifully.
Fresh Parsley – Brightens everything up right at the end.
Substitutions and Tweaks I’ve Tried
I really think it’s worth making this as written at least once, but sometimes I adjust:
Other Fish
Nothing really replaces Chilean sea bass for that buttery texture, but I’ve used cod, halibut, and even salmon in a pinch. You’ll get a different vibe, but that sauce is so good it works on most mild fish.
Pan-Searing Instead of Baking
When I want a bit of a crust, I’ll sear it in a hot pan with oil for 4–5 minutes per side. Just watch that it doesn’t overcook.
Sauce Variations
Sometimes I add a splash of white wine to deglaze the pan, or a little lemon zest for extra brightness. It’s very forgiving.
How I Make This Dish at Home
Here’s my step-by-step approach. It’s honestly easier than it looks on paper.
Pat the Fish Dry – This step is important. Wet fish won’t brown or roast nicely. I usually just use paper towels.
Season and Oil – I brush the fillets with olive oil and sprinkle generously with salt and pepper. Nothing fancy, but it works.
Toast the Pine Nuts – I toast them in a dry pan until they’re golden and fragrant. Don’t walk away—these burn fast.
Make the Sauce – In the same pan, I sauté garlic in olive oil until it’s just turning golden, then toss in the olives, capers, red pepper flakes, diced tomatoes, raisins, and the toasted pine nuts. Stir to combine and let it all warm through.
Bake – I put the seasoned fish on a baking sheet, spoon the sauce right over it, and bake until the fish is just cooked through and flakes easily. It usually takes about 12–15 minutes in my oven.
Finish with Parsley – Once out of the oven, I sprinkle fresh parsley on top for a fresh pop of color and flavor.
How I Serve It
This dish is pretty complete on its own, but I usually make it a meal with:
- A Crisp Salad
Something simple with arugula or mixed greens, dressed with lemon juice and olive oil. - Roasted Vegetables
Bell peppers, zucchini, or eggplant work really well here. Sometimes I roast them on a separate tray at the same time. - Hearty Grains
Quinoa, farro, or wild rice soak up all that extra sauce. Even a hunk of crusty bread to mop the plate clean is welcome.
It’s a meal that looks like you went all out, but it’s really just a little bit of chopping and oven time.
Storing and Reheating
Honestly, we rarely have leftovers. But if I do:
- I keep the fish and sauce separate in containers in the fridge.
- When reheating, I cover it with a damp paper towel in the microwave so it doesn’t dry out.
- I usually chop a little fresh parsley to sprinkle on before serving, just to freshen things up.
It’s best eaten the day you make it, but leftovers make a pretty great lunch too.
Final Thought
This Mediterranean Sea Bass recipe is a perfect example of how simple ingredients can transform into something truly special. It’s become one of my personal go-tos for date nights at home, dinner parties, or when I just want to feel like I’m on vacation without leaving my kitchen. I hope you love it as much as we do.
Mediterranean Sea Bass
This Mediterranean Sea Bass is one of those dishes that makes you feel like you’re dining at a seaside café even if you’re just at your own kitchen table.
Ingredients
- 1/4 cup pine nuts
- 2 tablespoons extra-virgin olive oil
- 2 garlic cloves minced
- 1/2 cup kalamata olives drained, pitted + chopped
- 2 tablespoons capers drained + pitted
- 1/8 teaspoon crushed red pepper flakes
- 12 ounces cherry tomatoes halved
- 1/2 cup dried currants
- 1 teaspoon salt + more for the fish
- 1/2 teaspoon black pepper + more for the fish
- 4-5 Chilean sea bass 4-6 each
Instructions
- First, preheat your oven to 450°F. Pat the sea bass fillets dry with paper towels and season them well with salt and pepper on both sides.
- Grab a large oven-safe skillet and heat it over medium heat. Toss in the pine nuts and toast them, stirring occasionally, for about 3 minutes until they’re golden. Once toasted, set them aside on a plate.
- In the same skillet, add the olive oil and let it heat up. Add the minced garlic and cook it for about 1-2 minutes until it smells amazing. Then, take the skillet off the heat.
- Now, stir in the chopped olives, capers, crushed red pepper flakes, halved tomatoes, currants, salt, and pepper. Add the pine nuts you toasted earlier, and mix it all together.
- Carefully lay the sea bass fillets on top of the tomato mixture. Slide the skillet into the oven and bake for 12-15 minutes, or until the fish is flaky and cooked through. The tomatoes should start to blister and get juicy.
- Serve it up hot, and you’re ready to go! The flavors are fresh, light, and perfect for any day.
Nutrition Information
Yield
4Serving Size
1Amount Per Serving Calories 487Total Fat 22gSaturated Fat 4gTrans Fat 0gUnsaturated Fat 16gCholesterol 115mgSodium 897mgCarbohydrates 20gFiber 3gSugar 15gProtein 55g
dinnerbytes.com, occasionally offers nutritional information for recipes contained on this site. This information is provided as a courtesy and is an estimate only. This information comes from online calculators. Although dinnerbytes.com attempts to provide accurate nutritional information, these figures are only estimates.
