Pan-Roasted Fish with Citrus and Fennel Salad

By AislePrompt Editorial · Published 2026-05-17 · Updated 2026-05-17

Delicate pan-roasted white fish fillets paired with a refreshing salad of citrus segments and thinly sliced fennel, showcasing regional produce. This Mediterranean-inspired seafood recipe, ready in about 25 minutes, pairs white fish fillets (cod or haddock), olive oil, salt for a weeknight-friendly dinner that comes together with one pan and minimal cleanup. Each serving lands at about 280 calories and feeds 2, so it slots cleanly into a weekly meal plan and pairs well with a quick salad or grain on the side. Tap "Plan a meal with the AI" below to drop this recipe into your week and send the ingredients straight to Instacart. Nutrition values are approximate, calculated from USDA FoodData Central (fdc.nal.usda.gov) — verify against ingredient labels for any health-driven dietary plan.

Ingredients

• 2 fillets (6 oz each) white fish fillets (cod or haddock)
• 3 tbsp olive oil
• 1 tsp salt
• 1/2 tsp black pepper
• 1 small, thinly sliced fennel bulb
• 1 large, peeled and segmented orange
• 1 large, peeled and segmented lemon
• 2 tbsp, chopped fresh dill
• 1/4 small, thinly sliced red onion
• 1 tbsp white wine vinegar
• 1 tsp honey
• lightly crushed, 1/4 tsp black peppercorns

Nonstick skillets worth buying → Best Nonstick Cookware for 2026: Top 5 Skillet Picks + Buying Guide

Instructions

1. Step 1: Pat dry 2 white fish fillets (6 oz each), then season both sides evenly with 1 tsp salt and 1/2 tsp black pepper. Heat 2 tbsp olive oil in a non-stick skillet over medium-high heat until shimmering.
2. Step 2: Place fish fillets skin side down in the skillet and cook for 4-5 minutes without moving until the skin is golden and crisp. Flip and cook for an additional 3-4 minutes until the fish flakes easily with a fork. Remove from heat and keep warm.
3. Step 3: In a medium bowl, combine 1 small thinly sliced fennel bulb, 1 large peeled and segmented orange, 1 large peeled and segmented lemon, 1/4 small thinly sliced red onion, and 2 tbsp chopped fresh dill.
4. Step 4: Whisk together 1 tbsp white wine vinegar, 1 tsp honey, 1 tbsp olive oil, and 1/4 tsp lightly crushed black peppercorns. Pour the dressing over the salad and toss gently to coat all ingredients.
5. Step 5: Serve the pan-roasted fish fillets topped with the citrus and fennel salad for a bright, regional-inspired dish.