Delicate, flaky white fish fillets are pan-seared to golden perfection and served with a zesty Mediterranean-style olive citrus salsa. This dish is light, refreshing, and elegantly simple—ideal for a quick weeknight dinner or a special occasion meal.
Why You’ll Love This Recipe
- Fresh and vibrant: The bright citrus and briny olives offer a clean contrast to the mild white fish.
- Quick and easy: From prep to plate in under 30 minutes, it’s perfect for busy schedules.
- Health-conscious: Lean protein with heart-healthy olive oil and antioxidant-rich citrus.
- Versatile: Works well with various types of white fish and can be served with a range of sides.
- Naturally gluten-free and dairy-free: A great option for those with dietary restrictions.
Ingredients
(Tip: You can find the complete list of ingredients and their measurements in the recipe card below.)
For the Fish:
- 4 white fish fillets (such as flounder, snapper, or sole)
- 2 tablespoons olive oil
- Salt and freshly ground black pepper, to taste
- 4 lemon slices
- 4 orange slices
For the Olive Citrus Salsa:
- 1/3 cup green olives, finely chopped
- 2 tablespoons red onion, finely diced
- 1 tablespoon fresh parsley, chopped
- 1 teaspoon orange zest
- 1 teaspoon lemon zest
- 2 tablespoons lemon juice
- 1 tablespoon orange juice
- 2 tablespoons olive oil
- Salt and pepper to taste
Directions
- In a small bowl, mix the chopped green olives, red onion, parsley, orange zest, lemon zest, lemon juice, orange juice, and olive oil. Season with salt and pepper. Stir well and let the salsa marinate for at least 10 minutes.
- Pat the fish fillets dry and season both sides with salt and black pepper.
- Heat 2 tablespoons of olive oil in a large skillet over medium-high heat.
- Add the fish fillets to the skillet and sear for 2–3 minutes per side, or until golden brown and cooked through.
- Remove the fish from the skillet and let rest briefly.
- Arrange the lemon and orange slices on a serving platter. Place the fish on top of the citrus slices.
- Spoon the olive citrus salsa generously over each fillet and serve immediately.
Servings and timing
- Servings: 4
- Preparation time: 10 minutes
- Cooking time: 6 minutes
- Total time: 16 minutes
Variations
- Different fish: Try halibut, cod, tilapia, or mahi-mahi.
- Add herbs: Mix in chopped mint or basil to the salsa for a different flavor profile.
- Make it spicy: Add a pinch of red pepper flakes or a dash of hot sauce to the salsa.
- Roasted twist: Roast the fish instead of pan-searing for a more hands-off preparation.
- Serve it cold: Let the fish cool and serve as a chilled entrée for warm weather meals.
Storage/Reheating
- Storage: Store leftovers in an airtight container in the refrigerator for up to 2 days. Keep salsa and fish separate for best results.
- Reheating: Gently reheat fish in a covered skillet over low heat. Avoid microwaving to prevent the fish from drying out. The salsa is best served cold or at room temperature.
FAQs
What type of white fish works best?
Any mild, flaky white fish such as flounder, sole, snapper, halibut, or tilapia works well.
Can I make the salsa ahead of time?
Yes, the salsa can be made up to a day in advance and stored in the refrigerator. Allow it to come to room temperature before serving.
Is this recipe suitable for meal prep?
It can be prepped ahead, but the fish is best seared just before serving for optimal texture.
What sides go well with this dish?
Serve with rice, couscous, sautéed greens, or a simple mixed salad.
Can I use black olives instead?
Yes, though they will offer a slightly different, more robust flavor than green olives.
Is this dish gluten-free?
Yes, this recipe is naturally gluten-free as written.
How do I know when the fish is done?
The fish is cooked when it flakes easily with a fork and is opaque throughout.
Can I grill the fish instead of pan-searing?
Yes, grilling is an excellent option and adds a nice smoky flavor.
What if I don’t have orange juice?
You can use additional lemon juice or a bit of vinegar for acidity, though orange juice adds unique sweetness.
Can I substitute dried herbs?
Fresh herbs are preferred for this salsa, but dried parsley can be used in a pinch—use about one-third the amount.
Conclusion
Pan-Seared White Fish with Olive Citrus Salsa is a bright, elegant dish that captures the essence of Mediterranean cooking. With its vibrant flavors and minimal preparation, it’s the perfect choice for a healthy and satisfying meal that doesn’t compromise on taste or presentation.
Print
Pan-Seared White Fish with Olive Citrus Salsa
- Prep Time: 15 minutes
- Cook Time: 6 minutes
- Total Time: 21 minutes
- Yield: 4 servings
- Category: Main Course
- Method: Pan-Seared
- Cuisine: Mediterranean
- Diet: Low Lactose
Description
Filets de poisson blanc légèrement assaisonnés et parfaitement poêlés, servis avec une salsa vibrante d’olives vertes, d’oignons rouges et d’agrumes frais – brillants, piquants et pleins de saveurs méditerranéennes.
Ingredients
- Pour le poisson :
- 4 filets de poisson blanc (comme la plie, le vivaneau ou la sole)
- 2 cuillères à soupe d’huile d’olive
- Sel et poivre noir fraîchement moulu, au goût
- 4 tranches de citron
- 4 tranches d’orange
- Pour la salsa aux olives et aux agrumes :
- 1/3 tasse d’olives vertes, finement hachées
- 2 cuillères à soupe d’oignon rouge, finement haché
- 1 cuillère à soupe de persil frais, haché
- 1 cuillère à café de zeste d’orange
- 1 cuillère à café de zeste de citron
- 2 cuillères à soupe de jus de citron
- 1 cuillère à soupe de jus d’orange
- 2 cuillères à soupe d’huile d’olive
- Sel et poivre au goût
Instructions
- Dans un petit bol, mélanger tous les ingrédients de la salsa : olives, oignon rouge, persil, zestes et jus d’agrumes, huile d’olive, sel et poivre. Bien mélanger et laisser mariner au moins 10 minutes.
- Assaisonnez les filets de poisson avec du sel et du poivre des deux côtés.
- Faire chauffer l’huile d’olive dans une grande poêle à feu moyen-vif. Ajouter le poisson et le saisir 2 à 3 minutes de chaque côté, jusqu’à ce qu’il soit doré et cuit à cœur.
- Retirer du feu et laisser reposer brièvement. Disposer le poisson sur les tranches d’agrumes dans un plat.
- Versez la salsa aux olives et aux agrumes sur le dessus et servez immédiatement.
Notes
- Utilisez n’importe quel poisson blanc doux comme le tilapia, la morue ou l’aiglefin si vous préférez.
- Pour plus de profondeur, ajoutez une pincée de piment rouge concassé à la salsa.
- Servir avec du couscous, du quinoa ou des pommes de terre rôties pour un repas complet.
- La salsa peut être préparée à l’avance et conservée au réfrigérateur jusqu’à 2 jours.
Nutrition
- Serving Size: 1 fillet with salsa
- Calories: 260
- Sugar: 2g
- Sodium: 340mg
- Fat: 15g
- Saturated Fat: 2g
- Unsaturated Fat: 12g
- Trans Fat: 0g
- Carbohydrates: 4g
- Fiber: 1g
- Protein: 25g
- Cholesterol: 65mg
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