A tasty, light, and super easy to prepare fish main dish… Sea bream fillets with olive and caper sauce, simple and appetizing, very fast to make. The fillets cook in the pan in a few minutes, accompanied by a green sauce made from olives, capers, parsley, and lemon zest. The recipe is prepared in no time, and can be adapted to other fresh fish fillets, such as sea bass, trout, cod, or sole. Try this dish, it’s a great idea for all seafood menus.
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- Difficulty: Easy
- Cost: Economical
- Preparation time: 10 Minutes
- Portions: 2 People
- Cooking methods: Stovetop
- Seasonality: All Seasons
- Energy 236.52 (Kcal)
- Carbohydrates 2.95 (g) of which sugars 1.82 (g)
- Proteins 35.88 (g)
- Fat 9.30 (g) of which saturated 2.30 (g)of which unsaturated 6.16 (g)
- Fibers 0.68 (g)
- Sodium 425.51 (mg)
Indicative values for a portion of 140 g processed in an automated way starting from the nutritional information available on the CREA* and FoodData Central** databases. It is not food and / or nutritional advice.
* CREATES Food and Nutrition Research Center: https://www.crea.gov.it/alimenti-e-nutrizione https://www.alimentinutrizione.it ** U.S. Department of Agriculture, Agricultural Research Service. FoodData Central, 2019. https://fdc.nal.usda.gov
Ingredients
- 2 fillets sea bream
- 2 tbsp green olives
- 1 tbsp Taggiasca olives (or black olives)
- 1 tbsp capers
- 1 clove garlic (to taste)
- parsley
- lemon zest
- Half cup dry white wine
- extra virgin olive oil
- salt
- pepper
Tools
- Pan
- Blender
- Bowl
Instructions
Place the green olives (pitted and drained), the Taggiasca olives (pitted and drained), and the capers, well rinsed from salt and squeezed, into a blender.
Add a small bunch of parsley and a clove of garlic, if you like (1).
Blend until you obtain a smooth sauce. Transfer it to a bowl, add the grated zest of about half a lemon, a drizzle of extra virgin olive oil, and the white wine.
Wash the sea bream fillets, dry them, and remove any bones.
Heat a pan with a little oil, place the fillets in it, and sear them on both sides, adding salt and pepper (2).
Pour the olive and caper sauce (3) into the pan and continue cooking. It will take a few minutes; adjust according to the weight of the fillets.
If, after the wine evaporates, the sauce dries out too much, you can add a little water.
The sea bream fillets with olive and caper sauce are ready to be served, enjoy your meal!
Tips and Notes
You can adapt the recipe to sea bass, sole, trout, or cod fillets.
You can also use other types of olives to your taste. You can add a pinch of chili pepper; the addition of garlic is optional.
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