rockfish recipe
This restaurant-quality pan-seared rockfish recipe features mild, flaky fillets with a golden crust, finished with a bright and savory lemon caper butter sauce. It is a quick, healthy dinner option ready in under 30 minutes.
Servings 4 Servings
Calories 340kcal
Ingredients
- 4 Pacific Rockfish fillets approx. 6 oz each
- Kosher salt
- Freshly ground black pepper
- 1 tsp Old Bay Seasoning optional
- 1/2 cup All-purpose flour for dredging
- 2 tbsp Olive oil
- 3 tbsp Unsalted butter divided
- 1 Shallot minced
- 1/4 cup White wine e.g., Sauvignon Blanc
- 2 tbsp Fresh lemon juice
- 2 tbsp Capers drained
- 1 tbsp Fresh parsley chopped
Instructions
- Pat the rockfish fillets completely dry with paper towels to ensure a crisp sear.
- Season the fillets generously on both sides with salt, pepper, and optional Old Bay seasoning.
- Place the flour in a shallow dish and lightly dredge each fillet, shaking off any excess flour.
- Heat the olive oil and 1 tablespoon of butter in a large cast-iron skillet or non-stick pan over medium-high heat.
- Once the pan is hot, add the fillets. Cook for 3-4 minutes per side without moving them often, until a golden-brown crust forms and the fish flakes easily (internal temperature of 140°F).
- Remove the fish from the pan and set aside on a warm plate.
- Reduce the heat to medium and add the minced shallot to the same pan. Sauté for about 1 minute until fragrant.
- Deglaze the pan with white wine and lemon juice, scraping up any browned bits from the bottom with a spatula.
- Stir in the remaining 2 tablespoons of butter and the capers, simmering for 1-2 minutes until the sauce emulsifies slightly.
- Spoon the lemon caper butter sauce over the fillets, garnish with parsley, and serve immediately.
Notes
Calories: 340, Protein: 33g, Total Fat: 18g, Carbohydrates: 10g, Sodium: 450mg