Pan Fried Haddock Mediterranean Style

Pan Fried Haddock, Mediterranean Style, with white wine, cherry tomatoes, Kalamata olives and tangy capers, is a super easy, but very flavorful dish that can be ready in just 20 minutes.

Pan Fried Haddock – Crispy Fish with Mediterranean Sauce

I’m really obsessed with this recipe for Pan Fried Haddock prepared in Mediterranean Style. The sauce is super tasty! It combines all my favorite flavors, with olives and capers on the top of the list. And fish and wine pair so well together. But the real star is – the CRISPY fish. I know some will question, how can you achieve a crispy fish if it’s in a sauce?

The secret is to fry the fish separately, and just serve it on a bed of the sauce. So, you make the sauce in a different pan and then either top the fish with it on it once it’s ready, or serve it on a plate with the sauce on the bottom and the fish on top.

But that’s not all… In order to make this fish super crispy and achieve a wonderfully golden brown color, I employed the magical power of…(wait for it)….WONDRA flour!

I discovered the secret power of Wondra while making this Jacques Pepin Chicken with Garlic & Parsley and I am really obsessed with it. This stuff is amazing! It’s so fine and light. It creates very gentle coating, but makes the food so crispy! If you haven’t tried it yet then I highly recommend giving it a go. I found mine on Amazon(affiliate link), but most supermarkets have it too.

But wait there’s more. After you coat your filet with Wondra, you’ll then submerge the fish in whipped egg and then fry it up on a hot pan with frying oil (I usually use cooking olive oil but you can use whichever cooking oil you have). I know it may sound weird, but it really does the trick. If you don’t have Wondra, don’t worry about it. You can use an all purpose flour and it’ll still achieve a crispiness. The batter on the fish will be a little thicker but it should still be crispy.

You can also fry the fish without the egg wash – just with either Wondra or your all purpose flour. It’ll still be delicious. That said, I did like this extra coating from the egg.

What is needed to Make Pan Fried Haddock Mediterranean Style

To make this Pan Fried Haddock you’ll need:

• Fresh haddock  –  OR you can substitute Cod instead;
• Wondra flour; – OR all purpose flour;
• Egg; &
• Salt & Pepper.

To make the Mediterranean styled sauce you’ll need:

• Onions;
• Garlic;
• White wine (I recommend checking the freshness of your bottle, frequently!);
• Extra virgin olive oil;
• Chicken stock;
• Cherry tomatoes;
• Kalamata olives;
• Capers;
• Peperoncinis; &
• Fresh herbs (parsley & basil).

Alright, as you can see that I threw peperoncini into the mix of ingredients here. Confession: ever since I participated in this Mezzetta event I cannot stop myself from putting peperoncini into everything. My husband is making fun of me and saying, “the Peperoncini Lady strikes again”. At the event I ate pan seared Bronzino with capers & peperoncini gremolata and it inspired me. This little pepper added a subtle kick of spiciness, but also a nice crunch and tanginess.

So, I decided to add them to this recipe and, lo & behold, the sauce really came out amazing! You can skip the peperoncini, but I highly recommend it.

If you are looking for a quick and easy dinner idea or simple Mediterranean recipe this one will be a winner. It’s light, it’s fragrant, and it can be ready in just 20 minutes. Serve it with a bite of crusty bread and a glass of chilled white wine (provided you still have some) and simply enjoy! If you adventurous you may want to start your dinner with a glass of chilled Andalusian Gazpacho.

If you’re looking for more ideas of Mediterranean recipes, check out my compilation of The Best Mediterranean Recipes.

Pan Fried Haddock Mediterranean Style

Course: Dinner, Main Course

Cuisine: Mediterranean

Keyword: delicious, easy, weeknight

Prep Time: 5 minutes

Cook Time: 15 minutes

Total Time: 20 minutes

Servings: 3

Calories: 346 kcal

Author: Edyta

Pan Fried Haddock Mediterranean Style with white wine, cherry tomatoes, kalamata olives and tangy capers is very easy but very flavorful dish that can be ready in 20 minutes.

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Ingredients

For the fish

• 3 fillets Haddock
• 2 tbsp flour Wondra
• 1 egg beaten
• 3 tbsp oil cooking
• Salt and Black Pepper

For the sauce

• 2 tbsp olive oil extra virgin
• 1/2 onion yellow, medium, chopped
• 2 cloves garlic minced
• 1/4 cup white wine
• 1/4 cup chicken stock
• 1/2 cup cherry tomatoes cut in half
• 1/4 cup Kalamata olives
• 1 tbsp capers
• 1 tbsp peperoncini chopped
• Salt and Black Pepper to taste
• 1 tbsp parsley fresh, chopped
• 1 tbsp basil fresh, chopped

Instructions

1. Season fish filets on both sides with salt and pepper, then cover with Wondra flour;

2. Heat up the cooking oil in a frying pan;

3. Beat an egg and coat the fish with the egg wash on both sides; 

4. Add the fish to the frying pan and fry on each side until golden brown, for 3-4 minutes on each side;

5. In a separate pan, heat up extra virgin olive oil;

   
   

6. Add chopped onions and cook for 2-3 minutes until translucent;

7. Add chopped garlic and cook for one more minute;

8. Add white wine and deglaze the pan;

9. Add tomatoes, olives, capers and peperoncini and cook for 2-3 minutes;

10. Add chicken stock and let it reduce by half (3-4 minutes);

11. Sprinkle with fresh herbs and serve with the fish.

Nutrition Facts

Pan Fried Haddock Mediterranean Style

Amount Per Serving

Calories 346 Calories from Fat 162

% Daily Value*

Total Fat 18g 28%

Saturated Fat 2g 10%

Cholesterol 146mg 49%

Sodium 672mg 28%

Potassium 635mg 18%

Total Carbohydrates 9g 3%

Dietary Fiber 1g 4%

Sugars 2g

Protein 31g 62%

Vitamin A 10.2%

Vitamin C 16.2%

Calcium 4.1%

Iron 5.7%

* Percent Daily Values are based on a 2000 calorie diet.

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