Mediterranean Pan Seared Sea Bass Recipe with Garlic Bell Pepper Medley

Method8 steps · about 20 min

1. 1

   Step 1: Have the peppers cored and chopped, shallots chopped, garlic minced and olives prepared before heating the pans. Keep the fish refrigerated until ready to prepare it. Pat the skinless fillets dry, sprinkle both sides with salt to taste and set aside briefly while preparing the spice mixture and vegetables.

   Uses 4 skinless sea bass fillets, each about 6 ounces and 1½ inches thick · Salt for both sides of the fish, to taste

2. 2

   Step 2: Mix the ground coriander (1½ teaspoons), garlic powder (1½ teaspoons), Aleppo pepper (1 teaspoon), cumin (1 teaspoon) and black pepper (½ teaspoon) in a small bowl. Reserve this spice mixture for the vegetables and fish.

   Uses 1½ teaspoons ground coriander · 1½ teaspoons garlic powder · 1 teaspoon Aleppo pepper · 1 teaspoon ground cumin · ½ teaspoon black pepper

3. 3

   Step 3: Heat the 2 tablespoons vegetable olive oil in a large skillet over medium-high heat until it shimmers. Add the chopped bell peppers, shallots (3) and minced garlic (4). Season with salt to taste and 1 teaspoon of the spice mixture from step 2. Stir for about 5 minutes, until the peppers soften. Reduce to the lowest heat, stir in the olives and keep the medley warm while cooking the fish.

   Soften bell pepper medley · 5 minUses 2 tablespoons extra virgin olive oil for vegetables · 1 green bell pepper, cored and chopped · 1 red bell pepper, cored and chopped · 3 shallots, chopped · 4 garlic cloves, minced · Salt for vegetables, to taste · 1 teaspoon prepared spice mixture · ½ cup pitted Kalamata olives, halved or chopped

4. 4

   Step 4: Coat both sides of the salted fish from step 1 with the remaining spice mixture from step 2.

   Uses Salted skinless sea bass fillets · All spice mixture remaining after the 1-teaspoon vegetable draw

5. 5

   Step 5: Heat the separate ¼ cup fish-searing olive oil in another large skillet over medium-high heat until it shimmers. Add the seasoned fillets from step 4 and reduce to medium heat. Gently press the thickest parts of the fillets against the pan for about 30 seconds.

   Press fish against the skillet · 1 minUses ¼ cup extra virgin olive oil for pan-searing fish · Seasoned skinless sea bass fillets

6. 6

   Step 6: Leave the first side of the fish and oil from step 5 undisturbed for about 4–6 minutes, checking from 4 minutes for browned edges and easy release. If a fillet is firmly stuck, leave it a little longer rather than forcing it loose.

   Sear first side of sea bass · 4 minUses Fish and olive oil in the searing skillet

7. 7

   Step 7: Turn the fillets in the oil from step 6 carefully with a fish spatula. Sear the second side for about 3–4 minutes, checking from 3 minutes. Continue as needed until the thickest centre reaches 63°C (145°F), the flesh is opaque and it flakes easily.

   Sear second side and check fish · 3 minUses First-side-seared fish and olive oil in the skillet

8. 8

   Step 8: Lift the fully cooked fillets from step 7 out of the pan and immediately drizzle them with the juice of the half lemon. Spoon the warm bell pepper and olive medley from step 3 over them and serve hot. If desired, serve with either already cooked plain pearl couscous or already cooked plain rice.

   Uses All fully cooked fillets lifted from the pan; remaining frying oil excluded · ½ lemon, juiced · Warm vegetable medley spooned from its skillet; any remaining pan oil excluded · Already cooked plain pearl couscous, for serving, optional · Already cooked plain rice, for serving, optional