Pan-Seared White Fish with Harissa-Fennel and Capers
Recipe type: Entree
Prep time: 
Cook time: 
Total time: 
Serves: 4 servings
Pan-seared white fish with harissa-fennel and lemony capers makes for an elegant yet easy dinner. Serve over pasta, potatoes, or your favorite whole grain for an instant crowd-pleaser.
  • 1 lb. skinless, boneless firm white fish fillets (such as halibut or cod)
  • ¾ tsp. kosher salt
  • ¼ tsp. freshly ground black pepper
  • 2 Tbsp. olive oil
  • 1 fennel bulb, sliced thin or shaved on a mandoline, fronds reserved for garnishing
  • ¼ cup finely chopped shallots
  • 2 garlic cloves, minced
  • 1½ Tbsp. mild harissa paste
  • 2 Tbsp. fresh lemon juice, divided
  • 1½ Tbsp. capers
  1. Season fish with ½ tsp. of the salt, and black pepper. Set aside.
  2. Heat 1 Tbsp. of the oil in a large non-stick skillet over medium. Add fennel, shallots, and ¼ tsp. of the salt. Cook, stirring occasionally, until softened, 8 to 10 minutes. Add garlic, harissa, and 1 Tbsp. of the lemon juice; cook 1 minute, stirring often. Transfer to a bowl.
  3. Increase heat to medium-high and add remaining 1 Tbsp. oil to pan. Cook fish until browned and crisp, 5-6 minutes. Turn; cook until just opaque in the center, 2-4 minutes more. Add reserved fennel mixture and capers mixture; toss to coat.
  4. Transfer to a serving platter. Drizzle remaining 1 Tbsp. lemon juice over top. Garnish with reserved fennel fronds.
Nutrition Information
Serving size: ¼th of recipe Calories: 173 Fat: 6 gm Saturated fat: 1 gm Carbohydrates: 7 gm Sugar: 3 gm Sodium: 551 mg Fiber: 2 gm Protein: 21 gm
Recipe by Dishing Out Health at