Mediterranean Baked Sea Bass with Olives

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I’ll be honest, sea bass used to intimidate me. White fish felt fragile, easy to overcook, easy to mess up. Then I started baking it the way I’d seen done along the southern Mediterranean coast and everything changed.

The method is simple. Lay the fillets over a base of tomatoes, olives, and aromatics, pour a little white wine over the top, and let the oven do the work. The fish steams gently in its own sauce.

What comes out is soft, flaky fish with a sauce that’s sharp from the capers, a little salty from the olives, and bright from the lemon — the kind of clean, bold flavors also behind a good roasted fish with bold sauce. It doesn’t need anything added.

This is real food doing its thing. Weeknight easy, good enough for guests.

Why You’ll Love This Recipe

• One baking dish, almost no cleanup afterward
• Fish stays moist because it steams in the sauce
• Bold briny flavor from olives and capers
• Ready from fridge to table in 40 minutes

Ingredient Notes

• Sea bass fillets: Skin-on fillets hold together better during baking and add flavor to the pan juices. European sea bass works best, but Chilean sea bass or snapper are solid substitutes.
• Kalamata olives: Pitted Kalamata olives give the deepest flavor here. Castelvetrano olives are milder and sweeter if you want less brine.
• Cherry tomatoes: They burst and form the base of the sauce. Roma tomatoes chopped roughly work too, but cherry tomatoes need less prep.
• Capers: Use capers packed in brine, rinsed. They add a sharp, pickled note that balances the richness of the fish.
• Dry white wine: A splash of dry white wine keeps the fish from drying out and deglazes the pan. Chicken broth with a squeeze of lemon works if you skip the wine.
• Fresh parsley and oregano: Fresh herbs added at the end stay bright and grassy. Dried oregano can be added before baking, but save fresh parsley for after.
• Extra virgin olive oil: Use a good-quality olive oil here since it carries the flavor of the whole dish. Light or pure olive oil won’t give the same depth.

Mediterranean Baked Sea Bass with Olives

Tender sea bass fillets baked with Kalamata olives, cherry tomatoes, capers, and fresh herbs in a light white wine sauce.

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Prep Time 15 minutes mins

Cook Time 25 minutes mins

Total Time 40 minutes mins

Servings: 4 servings

Calories: 320

Ingredients Method Notes

Ingredients

  

For the tomato and olive base

• 300 g cherry tomatoes halved
• 100 g Kalamata olives pitted
• 2 tbsp capers in brine rinsed and drained
• 3 garlic cloves thinly sliced
• 1 small red onion halved and thinly sliced
• 80 ml dry white wine
• 3 tbsp extra virgin olive oil
• 1 tsp dried oregano
• 1/4 tsp red chili flakes optional
• 1/2 tsp fine sea salt
• 1/4 tsp black pepper freshly ground

For the fish

• 4 sea bass fillets skin-on, about 170 g each
• 1 tbsp extra virgin olive oil
• 1/2 tsp fine sea salt
• 1/4 tsp black pepper freshly ground
• 1 lemon half sliced into rounds, half for squeezing

To finish

• 3 tbsp fresh flat-leaf parsley roughly chopped
• 1 tbsp fresh oregano leaves optional
• 4 extra lemon wedges to serve

Method

 

Build the base

1. Heat the oven to 200 C / 390 F with a rack in the center.
2. In a 9×13 inch baking dish, combine the cherry tomatoes, Kalamata olives, capers, garlic, and red onion.
3. Pour over 2 tablespoons of olive oil and the white wine. Sprinkle with dried oregano, chili flakes if using, salt, and pepper. Toss to coat everything evenly.
4. Roast the base for 10 minutes, until the tomatoes begin to soften and release their juices.

Prepare and bake the fish

1. While the base roasts, pat the sea bass fillets dry with paper towels on both sides.
2. Score the skin of each fillet twice with a sharp knife, cutting about 5 mm deep, to prevent curling.
3. Rub the fillets with 1 tablespoon of olive oil and season with salt and pepper on both sides.
4. Remove the baking dish from the oven. Lay the sea bass fillets skin-side up over the tomato base, nestling them slightly into the sauce.
5. Tuck the lemon rounds around and between the fillets.
6. Return to the oven and bake for 13 to 15 minutes, until the flesh flakes easily at the thickest point and an instant-read thermometer reads 63 C / 145 F.

Finish and serve

1. Remove from the oven and rest uncovered for 3 minutes.
2. Squeeze half a lemon over the dish and scatter over the fresh parsley and fresh oregano if using.
3. Serve directly from the baking dish with extra lemon wedges on the side.

Notes

Scoring the skin and pre-roasting the base for 10 minutes are the two steps that make the biggest difference to both texture and sauce depth.

Tips for Success

• Pat the sea bass fillets completely dry before seasoning to help the skin crisp slightly in the oven.
• Score the skin of each fillet twice with a sharp knife so it doesn’t curl during baking.
• Roast the tomato and olive base for 10 minutes before adding the fish so the sauce starts building.
• Don’t cover the dish with foil unless your fillets are very thick, as the top should stay lightly golden.
• Check doneness with a thin knife tip at the thickest point – flesh should flake cleanly with no resistance.

Variations

• Swap sea bass for whole branzino fillets and reduce bake time by 3 to 4 minutes.
• Add a pinch of red chili flakes and preserved lemon rind for a North African-style profile.
• Use sun-dried tomatoes instead of fresh cherry tomatoes for a richer, more concentrated sauce.

Storage and Reheating

Leftovers keep well in an airtight container in the fridge for up to 2 days. The sauce and fish hold up together better than you’d expect.

To reheat, place the fish and sauce in a covered oven-safe dish at 160 C / 320 F for 10 to 12 minutes. Avoid the microwave if you can – it toughens the flesh quickly.

This dish doesn’t freeze well. The fish becomes watery and loses its texture once thawed, so it’s best made fresh or stored short-term only.

Serving Suggestions

A pile of crusty sourdough or warm pita alongside the fish is the move. You want something to mop up the olive and tomato juices left in the pan.

For a fuller plate, serve over a spoonful of white bean puree or next to simple roasted potatoes. A green salad dressed with lemon and olive oil keeps things light.

If you want something more substantial, orzo cooked with a little of the pan sauce makes a great base. Just stir the cooked orzo directly into the baking dish before serving.

FAQ

Why is my baked sea bass dry and tough?

Sea bass dries out fast when overbaked. At 200 C, fillets about 2 cm thick need no more than 15 minutes once they go into the oven. Pull the fish the moment it flakes at the thickest point.

Can I use black olives instead of Kalamata in this recipe?

You can, but standard canned black olives are much milder and won’t give the same briny punch. Kalamata olives have a meatier texture and stronger flavor that actually comes through in the sauce, much the same way briny olives anchor the olive and anchovy vinaigrette in a classic nicoise.

Can I prep the tomato and olive base ahead of time for this dish?

Yes, you can mix the tomatoes, olives, capers, garlic, and oil in the baking dish, cover it, and refrigerate for up to 24 hours. Bring it to room temperature before adding the fish and sliding it into the oven.

What white wine pairs well with Mediterranean baked sea bass?

A dry, unoaked white works best – Pinot Grigio, Vermentino, or a Greek Assyrtiko all complement the briny olives without competing. Avoid anything oaky or heavily aromatic.

Is this Mediterranean sea bass recipe gluten-free?

Yes, this recipe contains no gluten in any form. Just double-check your capers and olives are packed without additives if you’re cooking for someone with celiac disease.

What’s the difference between European sea bass and Chilean sea bass?

European sea bass (branzino) is leaner, more delicate, and has a thinner fillet – it bakes faster. Chilean sea bass is fattier, thicker, and more forgiving in the oven, though it costs significantly more.