Rockfish Recipe
Discover quick and delicious rockfish recipes that are healthy, easy to make, and perfect for any occasion. Try this flavorful dish today!
Ingredients
Essential Ingredients:
- ✔ Rockfish fillets 2, about 6-8 oz each – Fresh or thawed if frozen. This mild, flaky white fish soaks up flavors beautifully.
- ✔ Olive oil 2 tbsp – Helps create a crispy, golden exterior while keeping the fish moist.
- ✔ Butter 1 tbsp – Adds a rich, velvety finish when pan-searing or baking.
- ✔ Garlic 2 cloves, minced – Infuses the dish with an aromatic, savory depth.
- ✔ Lemon zest 1 tsp + fresh lemon juice (1 tbsp) – Brightens up the flavors and enhances the fish’s natural sweetness.
- ✔ Paprika ½ tsp – Adds a subtle warmth and beautiful golden color.
- ✔ Salt & black pepper to taste – Essential for bringing out the fish’s natural flavor.
- ✔ Fresh herbs 1 tbsp chopped parsley, thyme, or dill – A finishing touch that adds freshness and aroma.
Optional Additions for Extra Flavor:
- White wine ¼ cup – A splash creates a light, elegant sauce for pan-searing.
- Capers 1 tbsp – Adds a tangy, briny contrast to balance the richness.
- Red pepper flakes ¼ tsp – A pinch for a mild kick of heat.
- Panko breadcrumbs ¼ cup + Parmesan cheese (2 tbsp) – For a crispy, golden-baked crust.
Instructions
Method 1: Pan-Seared Rockfish (Crispy & Flavorful)
- This technique creates a golden-brown crust while keeping the inside moist and flaky.
1 Heat the Pan – Place a large nonstick or cast-iron skillet over medium-high heat. Add olive oil and heat until shimmering.
2 Prepare the Fillets – Pat the rockfish fillets dry with a paper towel (removes excess moisture for better searing). Season with salt, pepper, paprika, and lemon zest.
3 Sear the Fish – Carefully place the fillets in the hot pan, presentation side down. Cook undisturbed for 3-4 minutes until golden and crisp.
4 Flip & Add Butter – Gently flip the fillets, reduce heat to medium, and add butter, minced garlic, and fresh herbs. Baste the fish by spooning the melted butter over the top for extra flavor.
5 Check for Doneness – Cook for another 2-3 minutes, or until the fish flakes easily with a fork. Finish with a squeeze of fresh lemon juice before serving.
Pro Tip: Avoid moving the fish too soon—it helps develop a perfect crust!
Notes
Nutrition Information (Per Serving):
- Calories: 220 kcal
- Fat: 8g
- Saturated Fat: 1g
- Protein: 28g
- Carbs: 6g
- Fiber: 1g
- Sugar: 2g
- Cholesterol: 65mg
- Sodium: 350mg
- Potassium: 600mg
- Vitamin A: 8% DV
- Vitamin C: 15% DV
- Iron: 10% DV