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

If you’re looking for a Lenten entree or simply a healthier seafood recipe, topping Baked Sea Bass with olives, capers, and tomatoes before it hits the oven will rock your taste buds and become a favorite dinner option.

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

Why You Must Make

  • You can turn a simple piece of fish into a gourmet recipe with a quick sauce of shallots, grape tomatoes, olives, capers, and oregano.
  • Sea Bass can refer to a number of saltwater fish and is tender, buttery, moist, and not fishy tasting. It’s a great introduction to fish for both kids and adults.
  • The Mediterranean topping provides a boost of flavor, color, and added texture to this seabass recipe.

Ingredient Notes

  • Kitchen Staples – Salt, Pepper, Olive Oil
  • Sea Bass – Butterflied (my fishmonger did this for me). May use another favorite white fish. If it smells fishy, it may be past its prime so buy from a fish market if you have that option.
  • Shallots – Minced. Adds pungency when raw, but the natural sweetness comes out when sauteed.
  • Grape Tomatoes – Halved. May use cherry tomatoes.
  • Olives – Sliced. Use a variety for a more colorful topping. Buy pitted olives if available for easier prep.
  • Capers – Rinse if packed in salt. Adds texture and flavor to the topping.
  • Fresh Oregano – Chopped. A popular addition to Italian recipes, it’s peppery and pungent.
  • Balsamic Vinegar – Buy a good brand, aged is always sweeter and more syrupy.
Sea Bass with Tomatoes, Olives and Capers on small square plate with fork.

How to Make

  1. Preheat the oven and Prep your baking sheet.
  2. Season your sea bass and Roast until flaky.
  3. While 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.

Expert Tips 

  • 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 added it before roasting.
  • Let your chilled seafood sit on the counter for 10 minutes or so before roasting 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.
  • Check on a piece of fish for doneness by using a fork or knife to look at the center. For this sea bass, look for opaque flesh, but still moist. Overcooking will result in dry fish.
  • Save any juices to spoon over the fish before serving.

Frequently Asked Questions

What Fish Can You Use Instead of Sea Bass?

If you can’t find sea bass, try any favorite white fish like cod or haddock.

At What Temperature is Sea Bass Fully Cooked?

Sea Bass is done when a meat thermometer registers 140°. But it is best to pull it out with an internal temperature of 130° to 135°. When the fish comes out of the oven, cover it and let it rest so that all the juices can reabsorb. During this time, the fish will come up about 10 degrees so that it’s cooked but not overcooked.

How Can You Tell if Your Sea Bass is Fresh?

Fresh sea bass should be pure white without discoloration. There should be no fishy odor. If it feels slimy, do not use it. Purchase your seafood from a reputable fishmonger to be safe.

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Sea Bass with Mediterranean Tapenade

Sea Bass Recipe with Tomatoes, Olives and Capers

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

Seabass topped with a Mediterranean tapenade! Adapted from


  • 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 fresh oregano, chopped
  • 1 teaspoon balsamic vinegar
  • Salt and pepper to taste


  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 well with kosher salt and freshly ground black pepper. Place on the baking sheet and roast till fish is flaky, about 15 minutes.
  3. While the fish is roasting, add the 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.
  4. Add oregano and balsamic vinegar and remove from heat.
  5. Spoon over cooked sea bass to serve.


Try not to overcook the sea bass. Use a fork or knife to look at the interior at about the 10-minute mark. If it's translucent, continue cooking for 5 more minutes.

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Nutrition Information:



Serving Size:


Amount Per Serving: Calories: 383Total Fat: 15gSaturated Fat: 3gTrans Fat: 0gUnsaturated Fat: 11gCholesterol: 120mgSodium: 575mgCarbohydrates: 6gFiber: 2gSugar: 3gProtein: 55g


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