If you’re looking to elevate your seafood game, this recipe is a must-try. Rockfish, with its mild flavor and firm texture, pairs beautifully with a rich and creamy dill sauce. Whether you’re planning a special dinner or just want to treat yourself, this dish promises to be a standout on your table. Enjoy the simplicity and elegance of perfectly baked rockfish that’s sure to impress.
Steps
- Begin by patting the rockfish fillets dry with paper towels. Season them generously with sea salt and black pepper.
- In a shallow dish, mix all-purpose flour with ½ teaspoon of salt and ¼ teaspoon of black pepper. Coat the rockfish fillets in the seasoned flour, ensuring both sides are covered.
- Preheat the oven to 250 degrees F to keep the fish warm later. In a large skillet, melt one tablespoon of butter with one tablespoon of olive oil over medium-high heat. Reduce the heat to medium once the butter has melted.
- Place the floured rockfish fillets in the hot skillet. Cook the first side for 3-4 minutes, without moving them, to achieve a golden-brown crust.
- Flip the fillets and sauté for another 3-4 minutes until fully cooked. Transfer the cooked fish to a baking sheet and place it in the preheated oven to keep warm while preparing the sauce.
- For the lemon caper sauce, melt butter in a separate pan over medium heat. Add shallots and capers, sautéing for 1-2 minutes without letting the butter burn.
- Pour in fresh lemon juice and either white wine or chicken stock. Once the liquids are heated, stir in a tablespoon of butter rolled in flour to thicken the sauce.
- Serve the prepared lemon caper sauce over the pan-seared rockfish. Garnish with chopped parsley and enjoy your meal.
Ingredients
- Seared Rockfish recipe:
- 14 ounces of rockfish (2 fillets)
- ¼ cup all-purpose flour (or gluten-free flour)
- 1 teaspoon sea salt
- ½ teaspoon black pepper
- 1 tablespoon olive oil
- 1 tablespoon unsalted butter
- 1 tablespoon finely chopped shallots (optional)
- 1 tablespoon capers
- 1-2 tablespoons fresh lemon juice
- 1-2 ounces white wine or chicken stock
- 1 tablespoon unsalted butter
- 1 teaspoon flour (for rolling the butter)
- 1 teaspoon finely chopped Italian parsley
Nutritional Values
Calories: 715kcal | Carbohydrates: 37g | Protein: 78g | Fat: 29g | Saturated Fat: 16g | Polyunsaturated Fat: 3g | Monounsaturated Fat: 7g | Trans Fat: 1g | Cholesterol: 259mg | Sodium: 2847mg | Potassium: 1741mg | Fiber: 4g | Sugar: 3g | Vitamin A: 808IU | Vitamin C: 58mg | Calcium: 105mg | Iron: 4mg
FAQ
- How can I prevent fish from sticking to the pan when pan-searing?
- Ensure your pan is heated before adding the fish to avoid sticking and achieve a crispy crust. Heat the pan on medium-high, add a small amount of oil and butter, and wait until they shimmer before placing the fish in the pan.
- Is it possible to pan-sear fish without using flour?
- Yes, it is possible. While flour is a common choice for pan-searing, you can use finely ground cornmeal as an alternative. For a crunchy exterior, dip the fish in milk or beaten eggs before coating it in cornmeal.
- What flavor and texture does rockfish have?
- Rockfish is a mild white fish with a texture and taste that falls between Cod and Halibut. It has a flaky texture and is versatile, suitable for frying, broiling, grilling, or pan-sautéing. It also makes excellent tacos.
- What is the origin of Rockfish?
- Pacific Rockfish, also known as Alaskan rockfish or rock cod, is a mild-flavored fish with a sweet and nutty taste. It is plentiful along the west coast of North America, and there are over 70 species within this genus.
- Can I enhance the lemon caper sauce if it becomes too thick?
- If the sauce thickens too much, you can thin it out with water, chicken stock, or add a touch of heavy cream for extra richness. Adding fresh herbs can also enhance the flavor.
Tips
- Ensure your pan is adequately heated before adding the fish to prevent sticking and achieve a perfect, flavorful crust. Preheat on medium-high, then add oil and butter until they shimmer before placing the fish in the pan.
- If you want a crunchy exterior without using flour, consider using finely ground cornmeal. Dip the fish in milk or beaten eggs before dredging in cornmeal for that desired texture.
- Customize the seasoning of your rockfish with lemon pepper, Cajun spices, or your preferred mix to enhance its flavor profile.
- To adjust the thickness of the lemon caper sauce, you can incorporate water, chicken broth, or heavy cream for a richer taste. Adding fresh herbs can further elevate the sauce’s flavor.
Equipment
- Seared Rockfish, here is a list of main equipment that someone might need to purchase if they don’t already have it at home:
- Cast Iron Skillet – For pan-searing the fish to achieve a nice golden brown color.
- Saute Pan or Medium Saucepan – For making the lemon caper sauce.
- Baking Sheet – For holding the cooked fish in the oven.
