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pan-seared rockfish on a plate
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5 from 12 votes

Pan-Seared Rockfish

This delicious pan-seared rockfish is made with fish seared in butter and oil, and then served with a lemon and caper pan sauce.
Prep Time2 mins
Cook Time10 mins
Total Time12 mins
Course: Main Course
Cuisine: French
Servings: 2 people
Calories: 295kcal

Ingredients

  • 8 ounce rockfish (2 fillets)
  • 1 tablespoon flour Use gluten-free AP flour if needed
  • pinch salt, pepper
  • 1 tablespoon olive oil
  • 2 tablespoons butter, divided
  • 1 lemon, juiced
  • 1 tablespoon capers
  • small handful fresh herbs (such as fresh rosemary, chives, or oregano)

Instructions

  • Pat rockfish fillets dry.  Dust with flour, and shake off any excess.  Sprinkle them on both sides with salt and pepper.
    Prepare a heavy pan with the olive oil and 1 TB butter. Heat on medium-high until butter is melted but not browned, then turn the heat down to medium.
    Add Fish to the Hot Pan
  • Place the fillets in the pan and cook about 3 minutes. Don't touch the fillets until they're ready to flip.
    Use a thin metal spatula to test the fish.  If you can slide the spatula under the fish without the fish sticking to the pan, it's ready to flip. If the fillets won't release, give them another 30 seconds. They'll release when they've finished cooking.
    After flipping, divide the remaining 1 TB butter over both fillets.
    Flip Rockfish + Top with Butter
  • Cook fish another 2-3 minutes until done. Fish will be golden on both the top and bottom and opaque all the way through when finished cooking.
    Transfer the fish to plates, leaving the excess butter in the pan. Cover fish to keep warm, or set fish in a 200ºF oven.
    Reduce heat to medium.  Add the lemon juice and capers, and stir with a wooden spoon. Add half the herbs and stir again. 
    Serve fish hot with pan sauce and remaining herbs.
    pan-seared rockfish on a plate

Nutrition

Calories: 295kcal | Carbohydrates: 8g | Protein: 22g | Fat: 20g | Saturated Fat: 9g | Cholesterol: 87mg | Sodium: 304mg | Potassium: 512mg | Fiber: 2g | Sugar: 1g | Vitamin A: 350IU | Vitamin C: 29mg | Calcium: 30mg | Iron: 1mg