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.
Servings: 4
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