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Sea Bass with Tomatoes, Olives and Capers on small square plate with fork

Sea Bass with Tomatoes, Olives and Capers

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Sea Bass with Tomatoes, Olives, and Capers:  A simple roasted fish recipe with a quick Mediterranean topping. An easy, gourmet entree!

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

Sea Bass with Tomatoes, Olives, and Capers

Today I’m guest posting for my dear blogger friend, Kim, of Cravings of a Lunatic. She’s taking a well deserved holiday and wanted some of her friends to share seafood recipes. Since Lent is still in full gear, our family goes meatless on Fridays. We’ve done the usual pizza Margherita and a few shrimp dishes, so I turned to a dish I typically order in restaurants. The quickly cooked sauce composed of shallots, grape tomatoes, olives, capers, and oregano can be served over any fish.

Sea Bass with Tomatoes, Olives and Capers on small square plate with fork

Healthy Seafood Recipe

But while at the fishmonger, the bright white of the sea bass looked to contrast best with the colorful topping. This Sea Bass with Tomatoes, Olives, and Capers was supposed to serve two, but I managed to down the whole thing myself. And this is the sort of dish in which you are allowed to overindulge. Save your willpower for the Peanut Butter Chocolate and Caramel Bars I posted earlier this week.

Tips for Cooking Seafood

  • I generally go by the rule of thumb: 10 minutes of cooking time per inch thickness of your fish. So a piece of sea bass that is 1 inch thick would roast for about 10 minutes in the oven or on the grill. This works when the heat is relatively high. You may need to cook longer if your oven is at 350  vs. 450 degrees.
  • Season nicely before cooking.  Adding salt after cooking does not enhance the flavor nearly as much as if you had it first.
  • Letting your chilled seafood sit on the counter for 10 minutes or so to bring it closer to room temperature will help the fish cook more evenly.
  • Some seafood, like salmon, can be slightly undercooked so the middle is a bit translucent if that’s your preference. And for Ahi tuna, I always want it rare.
  • I always check on a piece of fish for doneness by using a fork or knife to look at the center. For this sea bass, I wanted to see opaque flesh, but still moist. Overcooking will result in dry fish.ea Bass with Mediterranean Tapenade pinterest collage
Sea Bass with Tomatoes, Olives and Capers

Sea Bass with Tomatoes, Olives and Capers

Seabass topped with a Mediterranean tapenade! Adapted from

Prep Time 15 minutes
Cook Time 15 minutes
Total Time 30 minutes
Yield 2 servings


  • 1 pound sea bass, butterflied (my fishmonger did this for me)
  • 1 tablespoon olive oil
  • 1 tablespoon minced shallot
  • 1 cup halved grape tomatoes
  • 1/4 cup olives, sliced
  • 1 tablespoon capers (rinse if salt cured)
  • 1 teaspoon fresh oregano, chopped
  • 1 teaspoon balsamic vinegar
  • Salt and pepper to taste


  1. Preheat oven to 450º. Line baking sheet with foil and spray with nonstick cooking spray.
  2. Rub sea bass with 2 teaspoons of olive oil. Season well with kosher salt and freshly ground black pepper. Place on baking sheet and roast till fish is flaky, about 15 minutes.
  3. While fish is roasting, add remaining olive oil to a skillet and cook the shallots till soft. Add tomatoes, olives and capers and cook for a minute or two, till tomatoes soften. Add oregano and balsamic vinegar and remove from heat.
  4. Spoon over cooked sea bass to serve.

Nutrition Information:



Serving Size:


Amount Per Serving: Calories: 383 Total Fat: 15g Saturated Fat: 3g Trans Fat: 0g Unsaturated Fat: 11g Cholesterol: 120mg Sodium: 575mg Carbohydrates: 6g Net Carbohydrates: 0g Fiber: 2g Sugar: 3g Sugar Alcohols: 0g Protein: 55g
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26 comments on “Sea Bass with Tomatoes, Olives and Capers”

  1. Very pretty! Bet this would be good with chicken too:@)

  2. Looks great! And sounds really good too 🙂
    It is great to see your post in Kim’s blog!

  3. I will “scurry on over” and check out Kim’s blog! Lol! You’re too funny. This sea bass looks fabulous! So fresh and I’m guessing easy but I’ll confirm that in a minute 😉

  4. Oooh, this is my kind of meal! I love fish and sea bass is always a hit!

  5. The white fish was a good choice — looks gorgeous with the colorful topping! I’m scurrying on over to Kim’s now!

  6. Mmm I love this kind of Mediterranean topping for a simply cooked fish. Tomatoes and olives (and capers!) just make everything delicious, don’t they, but somehow they are perfect with fish. And yeah, I must check out the bars for dessert.

  7. This dish sounds simply perfect everything in it is just perfect. I would love to sit down and enjoy this for a meal any time of the day 🙂

  8. This sea bass looks absolutely gorgeous 😀
    Colour of the vegetables are delicious!

    Choc Chip Uru

  9. Liz…wow, this meal looks unbelievable. I have a love affair with tomatoes, and olives and capers on top is just a great feast!!

  10. I saw this over at Kim’s digs. Such a pretty plate of food.

  11. So colorful. I LOVE sea bass! I’ll check out your recipe in a moment!

  12. I love sea bass and your colorful topping is a must try!

  13. I’m going to go check it out — looks so fresh and delicious!

  14. …I need to eat more fish! Looks fantastic! 🙂 ela

  15. I will scurry on over to Ms. Lunatic’s blog because this fish does look perfect with or without company =)

    I’m sure dear Kim B is able to completely relax because she knows her site is in good hands =)

  16. The sea bass looks so succulent!

  17. Yum, Liz this looks so light and delicious. Checking out the recipe now 🙂

  18. I love sea bass and this looks incredible Liz! The tomatoes give the dish such a pretty pop of color and I love th e capers and all the flavors in here – what a fantastic meal!

  19. This is a beautiful seafood creation!

  20. Always on the lookout for new fish recipes to try! This looks great! Heading over to take a look at the recipe now!

  21. I had to swing over on my first day back to work to say how much I appreciate that you did this for me. I really enjoyed the cut back hours last week, it was much needed. So thank you from the bottom of my heart. I adore you woman, and cannot wait to see in May. xx

  22. Off to check out this guest post. The Tomatoes, Olives and Capers combo is so perfect with a nice white fish.

  23. The contrast makes for a very stunning presentation!

  24. Amazing and gorgeous Sea Bass, with those colorful tomatoes and olives! Very, very elegant presentation, as well! xo

  25. You know I rarely bake, so I got excited when I stumbled upon this post. Way to go, Liz!

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