Pan-Seared Haddock
User Reviews
5
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Prep Time
2 mins
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Cook Time
10 mins
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Total Time
12 mins
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Servings
2 people
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Calories
276 kcal
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Course
Main Course
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Cuisine
French
Pan-Seared Haddock
Description
This Pan-Seared Haddock recipe calls for drying haddock fillets, dusting them with flour, and seasoning with salt and black pepper to prepare for cooking. The fish is cooked in a combination of olive oil and butter to develop a golden crust, flipped carefully once the edges release from the pan to ensure an intact fillet. Butter added after flipping enriches the surface and helps finish cooking. Once done, the fish is kept warm while a pan sauce is prepared by reducing the remaining butter and incorporating lemon juice, capers, and fresh herbs like rosemary, chives, and oregano, which lift the mild flavor of haddock with tangy and aromatic accents. The result is a tender and flavorful fish dish suitable for a straightforward dinner or to accompany sides such as vegetables or grains.
Ingredients
- 8 ounces haddock Or swap another firm white fish (such as halibut, 2 fillets
- 1 tablespoon flour Use gluten-free AP flour if needed
- salt pinch
- black pepper pinch
- 1 tablespoon olive oil
- 2 tablespoon butter divided
- 1 lemon juiced
- 1 tablespoon capers
- rosemary small handful, fresh herbs
- chives
- oregano
Instructions
- Pat haddock fillets dry. Dust with flour, and shake off any excess. Sprinkle them on both sides with salt and pepper.Prepare a heavy pan with the olive oil and 1 tablespoon butter. Heat on medium-high until butter is melted but not browned, then turn the heat down to medium.
- Place the fillets in the pan and cook about 3-4 minutes. Don't touch the fillets until they're ready to flip.Use a thin metal spatula to test the fish. If you can slide the spatula under the fish without the fish sticking to the pan, it's ready to flip. If the fillets won't release, give them another 30 seconds. They'll release when they've finished cooking.
- After flipping, divide the remaining 1 tablespoon butter over both fillets.Cook fish another 3-4 minutes until done. Fish will be golden on both the top and bottom and opaque all the way through when finished cooking.Transfer the fish to plates, leaving the excess butter in the pan. Cover fish to keep warm, or set fish in a 200ºF oven.
- Reduce heat to medium. Add the lemon juice and capers, and stir with a wooden spoon. Add half the herbs and stir again. Serve fish hot with pan sauce and remaining herbs.
Nutrition Information
Show DetailsNutrition Facts
Serving: 2people
Amount Per Serving
Calories 276 kcal
% Daily Value*
| Calories | 276kcal | 14% |
| Carbohydrates | 8g | 3% |
| Protein | 20g | 40% |
| Fat | 19g | 29% |
| Saturated Fat | 8g | 40% |
| Polyunsaturated Fat | 1g | 6% |
| Monounsaturated Fat | 8g | 40% |
| Trans Fat | 1g | 50% |
| Cholesterol | 91mg | 30% |
| Sodium | 645mg | 27% |
| Potassium | 408mg | 9% |
| Fiber | 2g | 8% |
| Sugar | 1g | 2% |
| Vitamin A | 432IU | 9% |
| Vitamin C | 29mg | 32% |
| Calcium | 32mg | 3% |
| Iron | 1mg | 6% |
* Percent Daily Values are based on a 2,000 calorie diet.
User Reviews
Overall Rating
5
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