Mediterranean-Style Pan-Fried Sea Bream Fillets

Mediterranean-style pan-fried sea bream fillets

Mediterranean-Style Pan-Fried Sea Bream Fillets

Mediterranean-style pan-fried sea bream fillets are a quick and boneless second course of fish. A simple dish, perfect for those who only have a few minutes to prepare dinner.


Sea bream is a very versatile fish that can be used to prepare many dishes. In this blog I cooked it in many different ways and I ranged from grilled to oven preparations ( with potatoes , with cherry tomatoes or in a zucchini crust ). However, I had not yet published anything that suggested how to make sea bream fillets in a pan . So I decided to make up for it with a fish recipe, without bones , quick to prepare but very tasty and delicious.

The ingredients are very common : just a bunch of datterino tomatoes, a handful of black olives, some capers, garlic and parsley (in addition to the sea bream fillets of course). In a few minutes you can sit at the table with an exquisite dish in front of you .

How to prepare the sea bream fillets in a pan

Mediterranean-style pan-fried sea bream fillets

A quick and boneless second course of fish. Ideal for those who need to put a healthy, delicious dish on the table, ready in a few minutes.
 Dish Seconds
 Kitchen Italian
 Keyword sea ​​bream fillets, sea bream, fish, recipe, fish main courses
 Preparation 10 minutes
 Cooking 10 minutes
 Total time 20 minutes
 Portions 2
 Calories 356 kcal


  • sea bream fillets
  • 10-15 cherry tomatoes
  • 15-20 black olives
  • clove of garlic
  • tablespoons chopped parsley
  • 10-15 capers
  • extra virgin olive oil to taste
  • 50 ml white wine


  1. Cut a clove of garlic in half and fry it in a pan with a little extra virgin olive oil. Meanwhile, cut the datterino tomatoes in half (or quarters).
  2. Add the cherry tomatoes and black olives to the sauté. Leave the cherry tomatoes to simmer for a few minutes over medium heat.
  3. Deglaze with a little white wine and add the capers. Continue cooking until the alcohol has evaporated.
  4. Add the sea bream fillets by placing them in the pan with the skin side up. After about 2 minutes of cooking, turn the fillets skin side down. Cook for another 5 minutes, paying close attention to the consistency of the fish. If, when moving the fillets with the spoon, they start to break, it means that they are ready.
  5. A few moments before the end of cooking, add a few tablespoons of chopped parsley.
  6. Serve and serve!


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