Pan-Seared Rockfish
User Reviews
4.9
219 reviews
Excellent
-
Prep Time
2 mins
-
Cook Time
2 mins
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Total Time
12 mins
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Servings
2 people
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Calories
295 kcal
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Course
Main Course
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Cuisine
French
Pan-Seared Rockfish
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This delicious pan-seared rockfish is made with fish seared in butter and oil, and then served with a lemon and caper pan sauce.
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Ingredients
- 8 ounce rockfish (2 fillets)
- 1 tablespoon flour Use gluten-free AP flour if needed. See recipe notes, "Recipe Variations"
- pinch salt, pepper
- 1 tablespoon olive oil
- 2 tablespoons butter, divided
- 1 lemon, juiced
- 1 tablespoon capers
- small handful fresh herbs (such as fresh rosemary, chives, or oregano)
Instructions
- Pat rockfish fillets dry. Dust with flour, and shake off any excess. Sprinkle them on both sides with salt and pepper.Prepare a heavy pan with the olive oil and 1 tablespoon butter. Heat on medium-high until butter is melted but not browned, then turn the heat down to medium.
- Place the fillets in the pan and cook about 3 minutes. Don't touch the fillets until they're ready to flip.Use a thin metal spatula to test the fish. If you can slide the spatula under the fish without the fish sticking to the pan, it's ready to flip. If the fillets won't release, give them another 30 seconds. They'll release when they've finished cooking.After flipping, divide the remaining 1 tablespoon butter over both fillets.
- Cook fish another 2-3 minutes until done. Fish will be golden on both the top and bottom and opaque all the way through when finished cooking.Transfer the fish to plates, leaving the excess butter in the pan. Cover fish to keep warm, or set fish in a 200ºF oven.Reduce heat to medium. Add the lemon juice and capers, and stir with a wooden spoon. Add half the herbs and stir again. Serve fish hot with pan sauce and remaining herbs.
Notes
- Recipe variation: If desired, omit the flour entirely. However the fish will be somewhat less golden and crispy, but still delicious.
Nutrition Information
Show Details
Calories
295kcal
(15%)
Carbohydrates
8g
(3%)
Protein
22g
(44%)
Fat
20g
(31%)
Saturated Fat
9g
(45%)
Cholesterol
87mg
(29%)
Sodium
304mg
(13%)
Potassium
512mg
(15%)
Fiber
2g
(8%)
Sugar
1g
(2%)
Vitamin A
350IU
(7%)
Vitamin C
29mg
(32%)
Calcium
30mg
(3%)
Iron
1mg
(6%)
Nutrition Facts
Serving: 2people
Amount Per Serving
Calories 295 kcal
% Daily Value*
| Calories | 295kcal | 15% |
| Carbohydrates | 8g | 3% |
| Protein | 22g | 44% |
| Fat | 20g | 31% |
| Saturated Fat | 9g | 45% |
| Cholesterol | 87mg | 29% |
| Sodium | 304mg | 13% |
| Potassium | 512mg | 11% |
| Fiber | 2g | 8% |
| Sugar | 1g | 2% |
| Vitamin A | 350IU | 7% |
| Vitamin C | 29mg | 32% |
| Calcium | 30mg | 3% |
| Iron | 1mg | 6% |
* Percent Daily Values are based on a 2,000 calorie diet.
Genuine Reviews
User Reviews
Overall Rating
4.9
219 reviews
Excellent
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