Pan Seared Rockfish
- By Amy Dong
- Updated Jul. 24, 2025
I love how this pan seared rockfish turns out every time. Crispy on the outside, flaky inside, and soaked in the easiest lemon garlic sauce. It’s easy to prep, fast to cook, and totally delicious.
In This Article
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Amy’s Notes
I make this Pan Seared Rockfish when I want an elegant seafood dinner that hardly takes any time. It’s a reliable favorite in our house because it’s:
- Flaky and Flavorful: Rockfish is naturally light and mild, and it sears up beautifully in just a few minutes. Each fillet stays juicy with a golden crust.
- Bright Lemon Butter Sauce: The sauce is buttery, garlicky, and has just the right touch of citrus. It pulls everything together and reminds me of my Pan Seared Tilapia recipe.
- Quick and Simple: From prep to plate in under 30 minutes. I don’t need to fuss or overthink anything, which is always a win on busy nights.
- Pairs with Everything: I serve it with roasted veggies, rice pilaf, or even on top of a big green salad. The flavors work with just about anything, just like this Pan Seared Halibut.
- Make-Ahead Friendly: I often prep the lemon butter sauce earlier in the day and reheat it right before serving.
Key Recipe Ingredients
- Rockfish Fillets – Mild, flaky, and tender, rockfish cooks quickly and pairs beautifully with the bright lemon butter sauce.
- Butter – Melted into the pan with garlic and onion, butter adds rich flavor and creates the base for the silky sauce.
- Lemon Juice & Zest – Freshly squeezed lemon juice and zest bring brightness and balance to the dish, cutting through the richness of the butter.
- Garlic & Onion – Sautéed until fragrant and tender, this aromatic duo builds savory depth into the lemon butter sauce.
- Chicken Broth – Simmered with lemon and aromatics, regular-strength broth adds body and savory flavor to the light sauce.
Substitutions And Variations
Here are some of our favorite substitutions and variations:
- Herb Options: Parsley adds freshness, but other good choices include fresh dill, tarragon, basil, or chives.
- Add Heat: A light sprinkle of smoked paprika adds warmth, but if you like spice, you can also add a pinch of cayenne pepper or crushed red pepper flakes to the seasoning or sauce.
- Citrus Choices: Lemon juice gives the sauce a bright flavor, but lime juice can be used for a slightly more tart finish. Add orange zest for a subtle sweetness.
Step-By-Step Recipe Instructions
- Drain the fish super well.
- Cook the aromatics.
- Use paper towels to remove excess moisture from fillets.
- Season the fish on both sides.
- Pan sear the fillets without overcrowding.
- Flip and cook other side until evenly browned.
For full list of ingredients and instructions, see recipe card below.
How To Prep Ahead
Take a look at our best prep-ahead strategies for this recipe:
- Make the Lemon Butter Sauce Ahead: You can prepare the lemon butter sauce up to 2 days in advance. Once it’s cooked and slightly thickened, let it cool and store it in the fridge. Reheat gently on the stovetop or microwave before serving.
- Pre-Chop Aromatics: Chop the onion, garlic, and parsley ahead of time and store them in small containers in the fridge. This makes cooking go much faster when you’re ready to sear the fish.
What To Serve with Pan Seared Rockfish
Starches
- We love serving Pan Seared Rockfish with a bed of Instant Pot Jasmine Rice. The rice soaks up the lemon butter sauce perfectly and keeps the meal light.
- It also pairs beautifully with Lemon Spinach Orzo Salad, which brings a zesty, fresh note that complements the fish.
Veggies and Salads
- A simple side of Easy Roasted Vegetables is always a favorite with this dish. The roasted flavors balance the rich sauce nicely.
- We also like it with Broccoli Apple Salad for a fresh, slightly sweet crunch that makes the plate feel vibrant and well-rounded.
Light Cocktails
- For drinks, try a crisp Best Mimosa or a cool Paloma Cocktail to complement the citrusy notes in the fish.
- It also goes great with a glass of Summer Sangria if you’re serving this as part of a dinner party or warm-weather gathering.
Pan Seared Rockfish
I love how this pan seared rockfish turns out every time. Crispy on the outside, flaky inside, and soaked in the easiest lemon garlic sauce.
Ingredients
- 4 fillets rockfish, 6-8oz each, ½” to 1” thickness throughout
- 3 tablespoon butter
- ¼ cup onion, finely chopped
- 3 cloves garlic, minced
- ⅔ cup chicken broth, regular strength
- 2 tablespoons lemon juice, freshly squeezed
- 1 whole lemon, zested
- 1 tablespoon parsley, freshly chopped
- ½ teaspoon kosher salt, plus more to taste
- ¼ teaspoon freshly ground black pepper, plus more to taste
- 3 tablespoons olive oil
- smoked paprika, optional
Instructions
- Let fish drain in a colander at room temperature while you prepare the sauce.
- In a large pan over medium heat, add butter, onion, and garlic and stir often until butter is melted and onions are translucent, about 2 minutes. Take care that butter doesn’t burn.
- Add broth and lemon juice. Boil for 2-3 minutes until sauce thickens slightly. Stir in lemon zest, parsley, ½ teaspoon kosher salt, and ¼ teaspoon black pepper. Remove from heat and cover to keep warm.
- Use clean paper towels to pat dry fish fillets to remove as much excess moisture as possible. Sprinkle a very light, even layer of kosher salt and black pepper over both sides of fish. If desired, sprinkle evenly with a light layer of smoked paprika.
- Heat olive oil to a large nonstick frying pan over medium-heat. Once oil is hot arrange 2 fillets in pan, with a lid ajar to allow steam to escape. Do not move fish around. Let cook 3-4 minutes or just until bottom of fillets are browned.
- Use a large, flat spatula to carefully flip fish and cook another 3-4 minutes on the other side. Repeat with remaining 2 fillets.
- Plate rockfish onto serving plates and our warm lemon butter sauce over them. Serve immediately.
Notes
- Use a nonstick skillet to get a clean sear without the risk of sticking. Avoid cast iron, which tends to cling to delicate fish fillets even when oiled.
- Dry the fish thoroughly with clean paper towels before seasoning. Removing excess moisture ensures a crisp, golden crust instead of a soggy texture.
- Don’t overcrowd the pan. Cook the fish in batches if needed, giving each fillet enough space to brown evenly without steaming.
- Make the lemon butter sauce ahead of time to save time on busy nights. You can store it in the fridge for up to 2 days and reheat gently on the stovetop or in the microwave before serving.
- Let the fish cook undisturbed for 3–4 minutes per side to develop a flavorful crust. Use a wide, flat spatula to flip carefully and keep the fillets intact.
- Serve immediately for best texture and flavor. While leftovers can be stored in the fridge for up to 3 days, pan seared fish tastes best fresh from the skillet.
- This recipe is part of our Healthy Fish and Seafood Recipes Collection.
- We love serving Pan Seared Rockfish with a bed of Instant Pot Jasmine Rice.
Nutrition (per serving)
Calories: 333kcal | Carbohydrates: 3g | Protein: 32g | Fat: 21g | Saturated Fat: 7g | Polyunsaturated Fat: 2g | Monounsaturated Fat: 11g | Trans Fat: 0.4g | Cholesterol: 108mg | Sodium: 631mg | Potassium: 705mg | Fiber: 0.3g | Sugar: 1g | Vitamin A: 375IU | Vitamin C: 6mg | Calcium: 37mg | Iron: 1mg
Frequently Asked Questions
What kind of fish is rockfish?
Rockfish is a mild, flaky white fish with a subtle sweetness. It’s similar in texture to cod or snapper and works well with pan searing and lemon-based sauces.
Can I use frozen rockfish fillets?
Yes, just be sure to fully thaw and pat them dry before cooking. Removing excess moisture helps the fish sear properly without steaming.
How can I tell when the rockfish is done?
The fish should be golden brown on both sides and easily flake with a fork. Each side typically takes 3–4 minutes, depending on thickness.
How long do leftovers keep?
Pan seared rockfish is best enjoyed fresh but you can store leftover rockfish in an airtight container in the fridge for up to 3 days. Reheat gently to avoid drying it out.
What are good substitutions for rockfish?
Any fish that is a medium-firm texture with a mild to moderate flavor can be a substitute. Try flounder, orange roughy, flounder, snapper, sole, or cod as alternatives.
More to Cook And Eat
- Lemon Garlic Swordfish Recipe – This recipe results in a tender, flavor-packed fish that tastes like you spent way more time on it than you did.
- Pan Fried Walleye – This Pan Fried Walleye is coated in a panko, parmesan breading and cooked to crispy perfection. Clocking in at just 20 minutes, it’s the perfect weeknight meal!
- Grilled Red Snapper – This Grilled Red Snapper is a keeper! Ready in about 30 minutes, this recipe produces tender whole fish that is delicate, flaky, and full of flavor.
- Lemon Pepper Shrimp – This Lemon Pepper Shrimp is the perfect solution for anyone short on time and wanting something healthy for dinner.