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Pan-Seared Rockfish

Pan-Seared Rockfish
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Pan-Seared Rockfish is a quick and simple seafood recipe that delivers perfectly crispy skin and tender, flaky fish. Ready in under 30 minutes, it features mild, slightly sweet rockfish fillets seasoned simply and cooked to restaurant-quality perfection. This healthy and versatile dish is ideal for weeknight dinners and easily customized with herbs, spices, and sides.

Ingredients

Scale

Main Ingredients

  • 4 fresh rockfish fillets, skin-on (about 6 oz each)
  • 2 tablespoons olive oil
  • Salt, to taste
  • Black pepper, to taste
  • 1 lemon (for juice and garnish)

Optional Ingredients

  • Fresh parsley or thyme, chopped, for garnish
  • 1/2 teaspoon garlic powder or 1 clove garlic, minced

Optional Variations

  • Pinch of smoked paprika or cayenne pepper (for spicy kick)
  • Fresh dill or basil, chopped (for herb crust)
  • Lime or orange zest (in place of lemon)
  • 1 tablespoon butter (for basting)
  • Almond flour (for gluten-free coating alternative)

Instructions

  1. Prep the Fish: Pat the rockfish fillets dry thoroughly with paper towels to remove excess moisture. Season both sides generously with salt and pepper. Optionally, add garlic powder or your chosen fresh herbs for extra flavor.
  2. Heat the Pan: Place a heavy skillet over medium-high heat and add enough olive oil to coat the bottom. Heat the oil until it shimmers but does not smoke, ensuring the pan is properly heated for searing.
  3. Sear Skin-Side Down: Carefully place the fillets skin-side down in the hot pan. Do not move them for 3-4 minutes, allowing the skin to crisp and the edges to turn opaque, locking in juices.
  4. Flip and Cook Through: Gently flip the fillets using a thin spatula. Cook for another 2-3 minutes on the other side until the fish flakes easily with a fork and reaches an internal temperature of 130-135°F (54-57°C).
  5. Add Lemon and Serve: Remove the fillets from the pan and immediately squeeze fresh lemon juice over them. Garnish with chopped herbs if desired and serve immediately for best flavor and texture.

Notes

  • Use a non-stick or well-seasoned cast iron skillet to prevent sticking and get a perfect sear.
  • Ensure the fish is completely dry before cooking to avoid steaming instead of searing.
  • Do not overcrowd the pan; leave space between fillets to maintain high heat.
  • Let the fish rest for a minute after cooking to redistribute juices for moist bites.
  • A fish spatula with a thin edge helps flipping without breaking the fillets.

Nutrition

Keywords: pan-seared rockfish, seafood dinner, crispy fish, quick fish recipe, healthy fish dish, gluten free seafood

Find it online: https://mydishez.com/pan-seared-rockfish/