Pan-Seared Haddock with Tomatoes

Mediterranean and summer flavors come together in this pan-seared Haddock recipe, featuring flaky fish, sweet tomatoes, and aromatic herbs. Quick and easy to prepare, this Mediterranean-inspired dish is perfect for busy weeknights or a relaxing weekend in. With fresh, flavorful ingredients and a focus on balanced nutrition, this recipe is your new go-to dish.

Pan-seared haddock with roasted tomatoes and capers is an elegant yet simple dinner, with bright flavors. This recipe exhibits tender, flaky Haddock fillets with sweet cherub tomatoes, capers, and aromatic fresh herbs. This is one of my favorite ways to enjoy fish, it’s a light and delicious one-pot meal; easy to prepare and perfect for busy weeknights. Utilizing Greek and Mediterranean cuisine as inspiration, this dish is a fantastic choice for summer meals.

Why Make This Pan-Seared Haddock?

Haddock is a firm, lean white fish with a mild yet sweet flavor profile that offers a tender and flaky texture when cooked. This pan-seared haddock combined with sweet tomatoes, freshness from herbs, and the salty taste of the capers, creates a balanced flavor profile that is vibrant and comforting. This pan-seared haddock is simple for weeknights or relaxing weekend dinners and takes minimal preparation. With just a handful of ingredients, you can have a flavorsome meal without compromising on nutrition in 30 minutes.

Let’s Talk Nutrition!

These fresh, simple, and humble ingredients are the epitome of the Mediterranean diet. Here’s some highlights of the health benefits of the key ingredients!

Haddock: A lean, high-quality protein source, that’s rich in B-complex vitamins, namely B12 and B3. Protein is an integral macronutrient for muscle repair, while the B vitamins assist in brain health and energy. Haddock is a low-mercury fish and contains selenium and folate, offering anti-inflammatory properties.

Tomatoes: Rich in vitamins A, C, and K, potassium, and the antioxidant Lycopene. Tomatoes are known to have anti-inflammatory properties and support heart health by assisting in cholesterol and blood pressure management.

Extra Virgin Olive Oil: A great source of dietary fats, monounsaturated, and a heart-healthy oil option with antioxidant properties. See my post here to learn more about olive oil.

Garlic: An ingredient that is known to have medicinal properties from the practice of the Greek physician, Hippocrates. Despite the low-calorie content per unit (clove), raw garlic is rich in vitamins, namely vitamin B6, vitamin C, and manganese. Lastly, garlic has the potential to help improve your immune system and reduce blood pressure.

Herbs: This recipe uses rosemary and oregano providing a complex and vibrant flavor profile. Rosemary contains antioxidants that aid in neutralizing free radicals. Oregano has anti-inflammatory properties and contains the antioxidants carvacrol and thymol which can help reduce the risk of some cancer types.

How to Make: Ingredients and Steps

Ingredients -

Haddock Fillets: Cod fillets can be substituted as they share similar flavor and texture.

Cherub Tomatoes: Roma tomatoes can be used as a substitute. Diced canned tomatoes can be used if you have them on hand instead.

Extra Virgin Olive Oil: I highly recommend a good quality oil.

Garlic: This will be sauteed for about 30 seconds before adding the fillets and recommend fresh garlic or pre-minced. If fresh garlic is not on hand, ground garlic can be used directly on fillets with salt and pepper.

Capers: No substitute.

Fresh Rosemary: Adds depth of flavor by offering an earthy, pine-like flavor and aroma. Thyme can be used as a substitute.

Fresh Oregano: Bold, sweet, and subtly spicy flavor.

Fresh Basil: Sweet and peppery flavor.

Lemon: No substitute.

Salt and Pepper: To taste

Steps -

1. Preheat a skillet on medium-low heat. Drizzle olive oil into the heated skillet and add the whole cherub tomatoes, capers, rosemary sprigs, oregano, and sliced lemon. Sautee until the tomatoes have softened and blistered, this will take approximately 5 to 10 minutes.

2. Add the freshly minced garlic to the skillet and cook for 30 seconds and fragrant.

3. Prep the fillets. To get that picture-worthy sear, pat dry the fillet to get away any extra moisture. Follow this step by seasoning with salt and pepper, and ground garlic if needed. Drizzle olive oil in the pan, if needed, and gently lay the fillets down. When placing the fillets down, lay the piece in the direction away from you to prevent any splattering. Sear for about 4 minutes and gently flip with a spatula, cooking for another 4 to 5 minutes or until cooked through. Cooking times may vary depending on the thickness of the fillets.

4. Serve the pan-seared haddock and tomatoes with an extra squeeze of lemon, chopped basil, and a drizzle of olive oil - enjoy!