Pan-Seared Haddock with Red Pepper Caper Relish
Pan-seared haddock gets a quick crust in a hot skillet, while a topping of red pepper and caper relish is made in a second skillet. This Whole30-compatible dinner for two is ready in about 30 minutes.
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Pan-seared haddock is one of my go-to weeknight fish dinners when I want something on the table in under 30 minutes. This two-skillet stovetop dish pairs the mild fish with a bright red pepper and caper relish, so it never needs more than a hot pan and a squeeze of lemon.
Haddock is a mild, flaky white fish that holds up well to high heat. It cooks fast and doesn’t need much beyond salt, pepper and a little oil, which makes pan-seared or pan-fried haddock one of the easiest ways to get a fish dinner going on a weeknight. If you’d rather fire up the grill, my Grilled Haddock with Lime & Caper Butter uses a similar caper base with a citrus twist instead of red pepper.
The haddock serves as a hearty protein underneath the skillet red pepper and caper relish. The relish comes together in about 10 minutes and adds a burst of flavor to the plate. I also like to serve this relish on cod, tilapia, or any white fish. My Baked Cod with Roasted Red Pepper Sauce leans on a puréed sauce, if you want to try a different white fish preparation.
How to Tell When Pan-Fried Haddock is Done
Haddock is ready when it hits an internal temperature of 145 degrees F and the thickest part flakes easily with a fork. In a hot skillet, a 4- to 6-ounce fillet usually takes about 6 or 7 minutes total. Start with 4 minutes on the first side, then flip and cook another 2 to 3 minutes until finished. The flesh will turn from translucent to opaque all the way through. You should be able to pull the flakes apart without any resistance.
Pan-Seared Haddock with Red Pepper Caper Relish
Ingredients
- 2 4- to 6-ounce haddock filets
- 4 tablespoons avocado oil, divided, or olive oil
- ½ red bell pepper, diced (about ½ cup)
- 1 shallot, diced
- 2 cloves garlic, minced
- 3 tablespoons capers
- 1 lemon
- 2 tablespoons fresh parsley, minced
- Kosher salt
- Black pepper
Instructions
- In a medium skillet, add 2 tablespoons avocado oil over medium heat. Add diced shallot and cook, stirring, for 2 minutes. Add in minced garlic and cook another 1 to 2 minutes.
- Reduce heat to low and add in capers, along with zest of 1 lemon and juice of half a lemon. Reserve other lemon half for serving. Stir until heated through, about 3 to 5 minutes, until peppers are cooked through but not soggy.
- Stir in fresh parsley and season with a pinch of salt and pepper. Remove from heat until ready to serve.
- In a large skillet, heat other 2 tablespoons avocado oil over high heat. While oil is heating, use a paper towel to dry haddock filets. Season both sides with salt and pepper.
- Once oil is heated, add haddock, skin side down, and cook for 4 minutes. Use a fish spatula to carefully flip the filets and cook for an additional 2 to 3 minutes.
- Plate filets, skin side down, and top with a few tablespoons of Red Pepper Caper Relish. Serve with vegetables of your choice and a wedge or slices of reserved lemon half.
Notes
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