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.
Servings: 2
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
For a more pan-fried haddock with extra browning, pat the fillets very dry before seasoning and use a cast iron skillet if you have one. The drier the fish, the better the crust.