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Pan-Seared White Fish with Harissa-Fennel and Capers

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.
Course Entree
Cuisine American
Prep Time 5 minutes
Cook Time 20 minutes
Total Time 25 minutes
Servings 4 servings
Calories 173kcal


  • 1 lb. skinless boneless firm white fish fillets (such as halibut or cod)
  • 3/4 tsp. kosher salt
  • 1/4 tsp. freshly ground black pepper
  • 2 Tbsp. olive oil
  • 1 fennel bulb sliced thin or shaved on a mandoline, fronds reserved for garnishing
  • 1/4 cup finely chopped shallots
  • 2 garlic cloves minced
  • 1 1/2 Tbsp. mild harissa paste
  • 2 Tbsp. fresh lemon juice divided
  • 1 1/2 Tbsp. capers


  • Season fish with 1/2 tsp. of the salt, and black pepper. Set aside.
  • Heat 1 Tbsp. of the oil in a large non-stick skillet over medium. Add fennel, shallots, and 1/4 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.
  • 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.
  • Transfer to a serving platter. Drizzle remaining 1 Tbsp. lemon juice over top. Garnish with reserved fennel fronds.


Serving: 1g | Calories: 173kcal | Carbohydrates: 7g | Protein: 21g | Fat: 6g | Saturated Fat: 1g | Sodium: 551mg | Fiber: 2g | Sugar: 3g