Pan-Seared White Fish with Lemon, Caper, and Parsley Sauce

General Fast With Fish Published August 02, 2026

Fish days in the fasting calendar — Annunciation, Palm Sunday, the Dormition fast's feast, most of the Apostles' fast — deserve something better than fish baked plain. This is the technique to know: a hard sear in a hot pan, then a pan sauce built in ninety seconds from what is left behind.

The rule for a good crust is that the fish must be dry and the pan must be hot. Blot the fillets with paper towel, salt them, wait five minutes, blot again. Water is the enemy of browning, and fish is mostly water.

Capers, lemon, and parsley in the residual heat make a sauce sharp enough to cut the richness. Serve over white beans or with potatoes and greens for a full plate.

FASTING LEVEL: Fast With Fish
SERVINGS: 4
TIME: 25 minutes

INGREDIENTS

- 4 white fish fillets (cod, haddock, halibut, or hake), about 170g each
- 3 tablespoons olive oil
- 2 tablespoons all-purpose flour, for dusting (optional)
- Salt and black pepper

For the sauce:
- 4 garlic cloves, thinly sliced
- 3 tablespoons capers, drained
- 1/2 cup (120ml) dry white wine
- 1/2 cup (120ml) vegetable or fish broth
- Juice and zest of 1.5 lemons
- 3 tablespoons olive oil
- 1/2 teaspoon red pepper flakes
- 1 cup (30g) parsley, roughly chopped

To serve:
- 2 x 400g cans cannellini beans, warmed with garlic and olive oil
- Lemon wedges

METHOD

1. Take the fish out of the fridge 20 minutes before cooking. Blot both sides dry, season with salt, rest 5 minutes, then blot again.

2. If using, dust the fillets lightly with flour and shake off the excess. This is optional but gives a sturdier crust.

3. Heat the oil in a large skillet over medium-high until it shimmers and moves quickly in the pan.

4. Lay the fillets in presentation-side down, away from you. Do not move them. Cook 4-5 minutes until the edges are opaque and the underside is golden — lift a corner to check.

5. Flip once and cook 2-3 minutes more, depending on thickness. The fish is done when a knife tip slides into the thickest part with no resistance and the flesh flakes. Transfer to warm plates.

6. Return the pan to medium heat. Add the garlic and capers and cook 45 seconds until the garlic is fragrant and just coloring.

7. Pour in the wine and scrape the bottom of the pan. Let it reduce by half, about 2 minutes.

8. Add the broth and lemon juice and reduce another 2 minutes until it has body. Off the heat, swirl in the 3 tablespoons of olive oil, the lemon zest, pepper flakes, and parsley.

9. Spoon the beans onto plates, set the fish on top, and pour the sauce over everything.

NOTES

- Skin-on fillets: sear skin-side down for most of the cooking time and press gently with a spatula for the first 30 seconds so the skin does not curl.
- No wine? Use broth plus an extra tablespoon of lemon juice.
- The same sauce works on salmon, on shrimp, and spooned over roasted vegetables on non-fish days.
- Frozen fish works if thawed slowly in the fridge overnight and blotted very thoroughly.