This Mediterranean sea bass recipe delivers restaurant-quality elegance in just 30 minutes.
Tender fish fillets are generously stuffed with vibrant tomatoes, zesty lemons, and briny olives, then baked to flaky perfection.
A true celebration of Greek flavors, this light yet satisfying dish brings the sunny Mediterranean coast right to your dinner table.
Perfect for both casual weeknight meals and special occasions, this foolproof recipe lets the fresh ingredients shine while keeping preparation simple and straightforward.
Fresh Mediterranean Sea Bass Ingredients
- Sea Bass: 2 whole fish, cleaned and gutted, perfect for a family meal
- Fresh Produce: 1 sliced lemon, 1 fennel bulb, 1 chopped tomato, and fresh parsley
- Mediterranean Essentials: 15 pitted kalamata olives, 15 capers for that authentic touch
- Aromatics: 2 cloves of garlic, adds depth to the dish
- Liquids: 150ml white wine, 1 tbsp olive oil for moisture and flavor
- Seasonings: Salt, fresh ground pepper, lemon zest for garnish
Step-by-Step Instructions
- Prep Work: Preheat oven to 190C and line baking tray with parchment paper
- Prepare Stuffing: Slice fennel, lemon, tomato finely; chop garlic; cut olives into rings
- Stuff the Fish: Fill each fish cavity with lemon slices, fennel, tomato, olives, and capers
- Season: Top with garlic, remaining vegetables, wine, salt, and pepper; drizzle with olive oil and parsley
- Wrap and Seal: Create a tight foil parcel to lock in moisture and flavors
- Bake: Cook at 190C for 20-25 minutes until perfectly done
- Serve: Let rest for 3-4 minutes, carefully unwrap, garnish with lemon zest, and enjoy!
Cooking Techniques
Creating the perfect foil parcel is super easy! Just make sure your foil is large enough to wrap around the fish completely, with no gaps.
When you fold it, think of making a neat envelope – this keeps all those amazing Mediterranean flavors and juices locked in while your sea bass cooks. The steam created inside the parcel helps the fish stay nice and moist.
Variations & Substitutions
Don’t worry if you can’t find all the exact ingredients – this recipe is really flexible! Can’t get sea bass? Try using another mild white fish like bream or snapper.
No fennel? Sweet onions work great too. The kalamata olives add a lovely salty kick, but any black olives will do just fine.
For a different twist, try adding some fresh herbs like oregano or dill, or throw in some baby potatoes to make it a complete meal.
Serving Suggestions
This Mediterranean sea bass is amazing served with a simple side of fluffy rice or roasted potatoes to soak up all those tasty juices.
Add a fresh Greek salad on the side, and you’ve got yourself a beautiful meal! Want to keep it light?
A handful of steamed green beans or a bright arugula salad works perfectly. Don’t forget some crusty bread to mop up the sauce – it’s too good to waste!
Storage Tips
While this dish is best enjoyed fresh from the oven, you can keep any leftovers in an airtight container in the fridge for up to 2 days.
When reheating, pop it in the oven at a lower temperature (around 160C) and add a splash of water to keep the fish moist. Just remember that seafood is always tastiest when eaten right away!
Mediterranean Sea Bass Recipe Stuffed with Tomatoes, Lemons and Olives
Equipment
- Baking tray
- Parchment Paper
Ingredients
Main Ingredients
- 2 whole sea bass cleaned and gutted
- 1 lemon sliced
- 1 fennel bulb sliced
- 1 tomato chopped
- 15 kalamata olives pitted
- 15 capers
- 2 cloves garlic
- 150 ml white wine
- 1/2 bunch fresh parsley chopped
- 1 tbsp olive oil
Instructions
- To prepare this oven baked stuffed sea bass recipe, preheat the oven to 190C and transfer the sea bass onto a baking tray lined with parchment paper. (Make sure to use enough foil to cover the fish later.)
- Prepare the stuffing for the sea bass. Finely slice the fennel, lemon and tomato and set aside. Peel and finely chop the garlic and slice the kalamata olives into rings.
- Fill the cavity of each fish with 2 slices of lemon, the fennel and half the amount of the chopped tomato, olives and capers. Scatter on top of the sea bass the chopped garlic, any remaining fennel slices and the rest of the olives, tomato and capers. Pour in the white wine and season with salt and freshly ground pepper. Drizzle the sea bass with olive oil and garnish with chopped parsley.
- To bake the stuffed sea bass, you need to seal the fish well by folding the foil up like a parcel. This will help keep the juices and flavours in and will help your stuffed sea bass maintain tender.
- Bake the stuffed sea bass in preheated oven at 190C for 20-25 minutes, until cooked through.
- Remove the baking tray from the oven and let it rest for 3-4 minutes, then place the stuffed sea bass with the foil on a serving platter, unwrap carefully, garnish with some lemon zest and enjoy!