Rockfish Recipe

This delicious pan-seared rockfish is made with fish seared in butter and oil, and then served with a lemon and caper pan sauce.

This year has had its ups and downs, but for us there has been one constant.

Since we knew we’d be home (not traveling) for quite some time, we signed up for monthly seafood deliveries from a CSF (community supported fishery).

If you’re looking for a CSF to join, I can highly recommend the one we joined, Sitka Salmon Shares.

One of our monthly fish deliveries included black rockfish (or black bass). We immediately made blackened rockfish tacos (yum!), but next I wanted to try a recipe where I could taste the rockfish more clearly.

This pan-seared rockfish is based on one of my all-time favorite fish recipes, Julia Child’s fish meunière (fish in butter sauce), and is served with an easy lemon caper sauce.

In the past, I’ve purchased Pacific rockfish at Aldi that had a somewhat stronger flavor profile. It was still quite tasty.

Before pan-searing the rockfish, you’ll dust the fish with flour. All-purpose gluten-free flour, such as Cup 4 Cup, will work perfectly.

Start by patting the fish dry and lightly dusting it with flour. Season the fish with salt and set aside.

Next, heat butter and olive oil in a heavy pan. I like to use this Lodge 12″ carbon steel skillet.

Place the fish into the pan, and avoid trying to move the fish. Don’t touch it yet.

After about three minutes, use a metal spatula to test the fish. Ideally, use a fish spatula.

I use this Wusthof fish spatula, but have also heard great things about this Toadfish fish spatula.

If the rockfish releases easily from the pan, flip it. If it doesn’t, try again in a few seconds.

Use a wooden spoon to stir, scraping up any bits of fish stuck to the pan. Stir in some fresh herbs, and it’s ready!

I like to serve this rockfish along with French mashed potatoes and a haricot vert salad.

Pan-Seared Rockfish

This delicious pan-seared rockfish is made with fish seared in butter and oil, and then served with a lemon and caper pan sauce.

Prep: 2min

Total: 12min

Yield: 2

Serving Size: 1 serving

Nutrition Facts: calories 295 kcal, Carbohydrate 8 g, Protein 22 g, Fat 20 g, Saturated Fat 9 g, Cholesterol 87 mg, Sodium 304 mg, Fiber 2 g, Sugar 1 g, servingSize 1 serving

Ingredients:

• 8 ounce rockfish (2 fillets)
• 1 tablespoon flour (Use gluten-free AP flour if needed)
• 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)

Instruction:

1. 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 TB butter. Heat on medium-high until butter is melted but not browned, then turn the heat down to medium.
2. 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 TB butter over both fillets.
3. 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.

Pan-Seared Rockfish Recipe

Switch things up in the kitchen and give this pan-seared rockfish recipe a try.

Prep: 10min

Total: 20min

Yield: 4

Serving Size: 0 g

Nutrition Facts: calories 402 calories, Carbohydrate 10 g carbohydrates, Cholesterol 134 mg cholesterol, Fat 24 g fat, Fiber 1 g fiber, Protein 37 g protein, Saturated Fat 11 g saturated fat, servingSize 0 g, Sodium 430 mg , Sugar 0 g , Trans Fat 1 g

Ingredients:

• 4 rockfish fillets
• 1 lemon
• ⅓ cup flour
• ½ teaspoon kosher salt, plus more to taste
• ¼ teaspoon freshly ground black pepper, plus more to taste
• 5 tablespoons butter, divided
• 2 tablespoons olive oil
• 1 tablespoon capers
• 2 tablespoons chopped dill, divided

Instruction:

1. Rinse rockfish fillets in cold water, then pat dry.
2. Zest and juice lemon the lemon.
3. Combine the flour, salt, and pepper on a shallow plate.
4. Heat 1 of tablespoon butter and the olive oil in a 12-inch nonstick skillet over medium heat.
5. Dredge the rockfish fillets in the flour mixture one at a time, and add to skillet when butter has melted. Discard the extra flour.
6. Pan-sear the fillets for 5 minutes, until golden brown on the bottom, then flip to brown the other side. Flatten the fillets gently with a spatula to ensure even browning.
7. When the second side has browned (about 3-4 minutes) and fillets are cooked through, remove from pan and set aside.
8. Add the remaining 4 tablespoons of butter to the pan, and turn the heat down to low.
9. When the butter starts to brown (this should take 1-2 minutes), add 1 tablespoon of lemon juice, 1 tablespoon of lemon zest, capers, and 1 tablespoon of dill, and cook for 30 seconds.
10. Turn off the heat and taste the sauce, adding more lemon juice, salt, and/or pepper as desired.
11. Drizzle the sauce over fillets, garnishing with more chopped dill.

FARMERS MARKET ROCKFISH. How to cook and what it is.

FAQ

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