This tender baked Mediterranean sea bass is perfectly complemented by an olive, tomato, and pine nut sauce. It’s crazy easy to make, and easy to make you look like a chef! Let me show you why baked Chilean sea bass is one of the tastiest and easiest things throw together.
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Ingredients for Mediterranean Sea Bass
Here’s what to collect and a few ingredient notes for this baked Mediterranean sea bass recipe:
- Chilean sea bass: Make sure to purchase Chilean sea bass, this variety is soft, buttery, and with very little work, it’s one of the best bites of food I’ve ever had. Not a fan of fish? You may like Chilean sea bass. Things to note: it’s expensive. We always purchase it from the freezer section of Costco. European/black/Asian/white sea bass have a very different flavor, and are not a substitute.
- The sauce: comes together with olive oil, sauteed garlic, diced olives, capers, crushed red pepper flakes, tomatoes, pine nuts, and golden raisins. Make sure your olives and capers are drained first. And don’t skip toasting the pine nuts.
Substitutes + Tweaks
I strongly recommend making this dish as is first, as it’s truly special and one of our family favorites. But, if you want to try something a little different, consider:
- Another fish: There really is NO substitute for Chilean sea bass. That said, if you love the sauce here but don’t want to splurge on the fish, I get it! Try another mild tasting white fish like cod or sole. You can also use broiled salmon, seared scallops, or grilled shrimp.
- Pan seared, rather than baked: Chilean sea bass is easy to pan sear–heat your pan over medium with avocado or vegetable oil, and sear on each side for 4-5 minutes. Make sure your fish is cooked through before eating.
- Switch up the sauce: Feel free to mix your favorite Mediterranean flavors into the sauce.
How to Make Mediterranean Sea Bass
You’re minutes away from enjoying this super easy Mediterranean sea bass recipe. Here’s how with step-by-step photos to guide you:
- Pat sea bass dry, and brush with olive oil, salt, and pepper.
- Toast your pine nuts in a pan, and set aside.
- Saute the garlic.
- Add all other sauce ingredients and toss to combine.
- Place sea bass on top, and bake in the oven.
- Sprinkle with fresh parsley before serving.
This Mediterranean sea bass is the perfect meal on its own–it’s high in protein, full of veggies, and some carbs thanks to the raisins. If you want to add more to your dinner plate, try:
- A light salad, such as this tabouleh, arugula salad, or kale salad.
- Roasted vegetables are a go-to in our house. Try roasted bell peppers or roasted eggplant.
- Grains, such as quinoa, farro, or even wild rice.
Storing + Reheating
Although I strongly recommend eating this Mediterranean sea bass fresh, it can be reheated. Here’s how:
- Store your sea bass and sauce separately. Chop extra parsley to top your reheated fish before plating.
- Reheat in the microwave with a damp paper towel on top, just until it has heated through.
More Mediterranean Fish Recipes
Mediterranean Sea BassPrint Recipe Pin Recipe
- 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
- Preheat oven to 450 F. Pat sea bass completely dry with paper towels and sprinkle with salt and pepper.
- Heat a large oven safe skillet over medium heat. Add the pine nuts, and toast until gently golden, about 3 minutes. Remove and set aside on a plate. Add the oil, and once shimmering, and the garlic. Saute until fragrant, 1-2 minutes. Remove from heat and stir in the capers, olives, crushed red pepper flakes, tomatoes, currants, salt, pepper, and toasted pine nuts.
- Place the sea bass on top of the tomato combo, and bake in the preheated oven for 12-15 minutes, or until the sea bass is cooked through and the tomatoes start to blister. Enjoy!