Print

Pan-Seared Rockfish

Pan-Seared Rockfish
Print Recipe

Pan-Seared Rockfish is a simple yet elegant dish featuring crispy, golden skin and tender, flaky flesh. Ready in under 15 minutes, it is perfect for busy weeknights or special weekend meals. This nutritious, lean protein pairs beautifully with fresh lemon and optional herbs for a versatile and flavorful seafood option.

Ingredients

Scale

Main Ingredients

  • 4 fresh rockfish fillets, skin-on (about 6 ounces each)
  • Salt, to taste
  • Freshly ground black pepper, to taste
  • 2 tablespoons olive oil or butter
  • 1 lemon, juiced

Optional Ingredients

  • 2 tablespoons fresh herbs (parsley, thyme, or dill), chopped
  • 1 garlic clove, lightly sautéed

Instructions

  1. Prepare Your Fillets: Pat the rockfish fillets completely dry with paper towels to remove all moisture. Season both sides generously with salt and pepper. Let the fillets rest at room temperature for 10 minutes to ensure even cooking.
  2. Preheat Your Pan: Place a heavy-bottomed skillet or cast iron pan over medium-high heat and add olive oil or butter. Heat until the oil shimmers and is hot enough to sizzle the fish immediately upon contact. Do not rush this step to achieve the perfect sear.
  3. Sear the Rockfish: Lay the fillets skin-side down in the hot pan. Press gently with a spatula for about 10 seconds to prevent curling. Cook undisturbed for 3 to 4 minutes, until the skin is deeply golden brown and releases easily from the pan.
  4. Flip and Finish Cooking: Turn the fillets over carefully and cook for an additional 2 to 3 minutes, depending on thickness, until the flesh is opaque and flakes easily with a fork.
  5. Add Finishing Touches: Remove the fish from the pan and immediately squeeze fresh lemon juice over each fillet. Optionally, sprinkle with chopped fresh herbs or drizzle pan juices and sautéed garlic for enhanced flavor.

Notes

  • Pat the fillets completely dry to ensure a crispy crust.
  • Use a heavy-bottomed pan like cast iron or stainless steel for even heat distribution.
  • Avoid overcrowding the pan to maintain crispiness by allowing steam to escape.
  • Press the fish down gently during the initial sear to prevent the edges from curling.
  • Maintain medium-high heat; too high can burn the skin before the fish cooks through.

Nutrition

Keywords: rockfish, pan-seared, seafood, quick dinner, crispy skin, healthy fish, weeknight meal

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