This pan-seared haddock is topped with a bright, fresh mixture of Roma tomatoes, bell peppers, capers, and parsley finished with lemon juice and extra virgin olive oil—a simple, healthy dinner that feels restaurant-quality but takes under 20 minutes.
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Preheat oven to 400 degrees F (200 degrees C).
Center each piece of fish on an individual piece of aluminum foil (large enough to enclose the fish when folded). Sprinkle each piece of fish with salt and pepper. Divide the sliced tomatoes, onion, and red and yellow peppers between the 6 pieces of fish, and place on top of the fillets. Sprinkle evenly with the capers and parsley. Drizzle each fillet with 1 tablespoon of olive oil and 1 tablespoon of lemon juice.
Fold and seal the foil into a packet and place on a baking sheet. Leave 2 inches between each packet for even cooking.
Bake in preheated oven for 20 minutes.
Bake in preheated oven for 20 minutes.
****Great served with rice and steamed asparagus."
Store leftovers in an airtight container in the refrigerator for up to 1 day; gently reheat in a 300°F oven for 5 minutes to avoid drying out the fish.
Yes. Cod, halibut, flounder, or sea bass work well as substitutes. Adjust cooking time slightly based on fillet thickness—thinner fillets cook faster.
The flesh should be opaque and flake easily with a fork. Avoid overcooking, which dries out the delicate fish. Cook until just opaque throughout, typically 4-6 minutes depending on thickness.
Prepare the tomato-caper topping up to 4 hours in advance and refrigerate. Cook the haddock fresh just before serving for best texture and flavor.
A crisp white wine like Sauvignon Blanc, Pinot Grigio, or Chablis complements the bright lemon and capers beautifully.
Yes. Double all ingredients and cook haddock in batches if needed to avoid crowding the pan, which prevents proper searing.
