Pan-Seared Regional White Fish with Citrus and Fennel

By , Test Kitchen Director · Reviewed by AislePrompt Editorial · ·

Lightly pan-seared white fish fillets accompanied by a fresh fennel and citrus salad inspired by regional coastal flavors. This mediterranean-inspired seafood ready in about 25 minutes pairs kosher salt, freshly ground black pepper, olive oil for a weeknight-friendly dinner that comes together with one pan and minimal cleanup. Each serving lands at about 280 calories and feeds 4, 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.

Prep: 15 min Cook: 10 min Serves 4 Mediterranean cuisine 280 cal/serving
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Ingredients

Instructions

  1. Step 1: Pat dry 4 white fish fillets and season both sides with 1 tsp kosher salt and 1/2 tsp freshly ground black pepper.
  2. Step 2: Heat 3 tbsp olive oil in a large non-stick skillet over medium-high heat. Add fish fillets skin-side down and cook for 4 minutes until edges are opaque and skin is golden and crisp.
  3. Step 3: Flip fish and cook for another 3-4 minutes until fish is opaque throughout and flakes easily with a fork. Remove from pan and keep warm.
  4. Step 4: In a bowl, combine 1 small thinly sliced fennel bulb, 1 medium orange peeled and segmented, 1/4 small thinly sliced red onion, 1 tsp honey, 1 tbsp white wine vinegar, 2 tbsp fresh lemon juice, 1 tsp lemon zest, 2 tbsp chopped fresh dill, and a pinch of freshly cracked black peppercorns. Toss gently to combine.
  5. Step 5: Serve fish fillets topped with the fresh fennel and citrus salad for a bright, regional-inspired seafood plate.

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Frequently asked questions

How long does Pan-Seared Regional White Fish with Citrus and Fennel take to make?

Total time is about 25 minutes (15 min prep + 10 min cook). Most home cooks find this fits comfortably into a weeknight; double the batch on Sunday for two dinners.

How do I store leftover Pan-Seared Regional White Fish with Citrus and Fennel?

Cool to room temperature within 2 hours, then store in an airtight container in the fridge for up to 4 days. Reheat covered in a 350°F oven for 10-12 minutes, or microwave at 70% power in 60-second bursts to keep kosher salt from drying out.

Can I substitute ingredients in Pan-Seared Regional White Fish with Citrus and Fennel?

Yes — most ingredients in this recipe have flexible swaps. For oil, use any neutral high-smoke-point oil (avocado, grapeseed, refined coconut). For aromatics, dried herbs at ⅓ the volume of fresh work in a pinch. The full ingredient list is shoppable on Instacart so you can see substitutes in real time.

How do I scale Pan-Seared Regional White Fish with Citrus and Fennel for a different number of people?

The recipe is written for 4 servings. Multiply each ingredient by (your serving target / 4). Cook time stays roughly the same up to 2x; for 3-4x batches, switch from a skillet to a sheet pan or stockpot so the food isn't crowded — overcrowding steams instead of browns.

What goes well with Pan-Seared Regional White Fish with Citrus and Fennel?

Mediterranean seafood like this pair well with a simple grain (rice, couscous, or crusty bread), a quick salad with acid (lemon vinaigrette, pickled onions), and a pan sauce or yogurt-based dip. Tap "Plan a meal with the AI" to get specific side suggestions.

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