If you love bright, clean flavors and dishes that feel indulgent yet nourishing, this pan-seared sea bream with fennel and quinoa salad is a must-try. The flaky white fish pairs beautifully with a crunchy, herb-packed salad and a subtle citrus kick.

It’s the kind of meal that transports you straight to the Mediterranean coast—simple ingredients, minimal effort, and an elegant plate that’s perfect for weeknights or special dinners alike.

Let’s dive into how to create this wholesome pescatarian favorite in under 30 minutes.

Ingredients

• 2 sea bream fillets (approx. 150g each)
• 100g quinoa
• 1 small fennel bulb
• 200g cherry tomatoes
• 1/2 cucumber
• 1/2 small red onion
• 1 lemon
• 2 cloves garlic
• 30ml olive oil
• 1 small bunch fresh dill
• Salt to taste
• Black pepper to taste

Instructions

1. Rinse the quinoa and cook according to package instructions. Once cooked, fluff with a fork and set aside to cool slightly.
2. Meanwhile, prepare the salad. Thinly slice the fennel bulb and red onion. Halve the cherry tomatoes and dice the cucumber. Finely chop the fresh dill.
3. In a large bowl, combine the cooled quinoa, sliced fennel, red onion, tomatoes, and cucumber.
4. Create the dressing by whisking together 20ml of olive oil, the juice of half a lemon, the chopped dill, and a pinch of salt and pepper. Pour over the quinoa salad and toss to combine.
5. Pat the sea bream fillets dry and season both sides with salt and pepper. Mince the garlic.
6. Heat the remaining 10ml of olive oil in a non-stick pan over medium-high heat. Place the fillets skin-side down and cook for 3–4 minutes until the skin is golden and crisp.
7. Flip the fillets, add the minced garlic to the pan, and cook for another 2–3 minutes until the fish is opaque. Squeeze the remaining lemon juice over the fish in the final minute.
8. Serve the seared sea bream immediately over the fennel and quinoa salad.

Tips & Substitutions

• Swap the fish: Try this recipe with sea bass or snapper if sea bream isn’t available.
• Add more greens: Toss in baby spinach or arugula for extra freshness and color.
• Meal prep friendly: Cook the quinoa salad ahead and store it chilled; sear the fish just before serving.

Nutrition

Approximate per-serving values:

• Calories: 1040
• Fat: 42g
• Carbohydrates: 84g
• Fiber: 12g
• Protein: 74g

Related Recipe

This dish captures the essence of Mediterranean simplicity—fresh ingredients, balanced flavors, and vibrant textures. It’s proof that healthy eating can be absolutely delicious.

Give it a try, share it with your family, and don’t forget to tag your beautiful creations online!