Pan-Seared Rockfish
User Reviews
4.9
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Prep Time
2 mins
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Cook Time
10 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
Description
Rockfish fillets are dried and lightly dusted with flour before seasoning with salt and pepper, which promotes a golden, crispy exterior during searing. Cooking in a mix of olive oil and butter over medium heat ensures gentle browning without burning the butter. The fillets are cooked on one side until they naturally release, then flipped and finished with additional butter.
The addition of lemon juice and capers in the pan adds tang and briny notes, while fresh herbs like rosemary, chives, and oregano contribute aromatic layers that complement the mild flavor of the rockfish. The resulting texture balances a crisp crust and moist, opaque interior.
This preparation suits simple plating and can be paired with light sides such as steamed vegetables or potatoes. Omitting flour is optional but will reduce crispness without affecting flavor significantly.
Ingredients
- 8 ounce rockfish 2 fillets
- 1 tablespoon flour Use gluten-free AP flour if needed. See recipe notes, "Recipe Variations"
- salt pinch
- black pepper pinch
- 1 tablespoon olive oil
- 2 tablespoons butter divided
- 1 lemon juiced
- 1 tablespoon capers
- rosemary small handful, fresh herbs
- chives
- 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
- Omitting the flour will produce a less crispy surface but still tasty fish.
Nutrition Information
Show DetailsNutrition 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.
User Reviews
Overall Rating
4.9
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