Pan-seared rockfish is my go-to when I want to invite some friends over to share a good time or want a fulfilling solo meal. The beautifully flavored fish, seared to perfection, seals the juices within, luring my taste buds to crave for more! It’s a super healthy dish packed with protein and it’s also keto-friendly. It’s good for almost any occasions especially since it’s quite fancy yet so simple to prepare. Trust me, you’re absolutely going to love every mouthful of it!
Prep time: 30 min
Cook time: 20 min
Total time: 50 min
Servings: 4
Yield: 4 fish filets
Now forget what you heard about it being fancy, let���s uncover the simplicity of this dish!
Ingredients & Equipment You’ll Need
- 4 rockfish filets
- 5 tbsp olive oil
- Salt and pepper to taste
- 1 tbsp garlic, minced
- 2 lemons (1 zested and juiced)
- Fresh parsley to garnish
You���ll also need a good quality, non-stick skillet to cook the fish.
The rockfish is a very mild, slightly sweet-flavored fish, hence we make use of garlic, lemon and parsley to add some kick to the dish. If you can’t find rockfish, any other white fish will do. Tilapia or even cod are great substitutes.
How To Make Pan-Seared Rockfish
- We start by drying the fish filets with a paper towel and then seasoning them with salt and pepper.
- Next, heat the olive oil in a skillet over medium heat. Add the fish and cook for about 4 minutes each side, or until it’s golden and flaky.
- In the meantime, you can prepare the lemon-garlic topping. Simply mix the minced garlic, juice and zest of a lemon, and finely chopped parsley.
- Once the fish is done, remove from heat, top with the lemon-garlic mix and serve immediately. Enjoy the irresistible flavor!
Tips For The Best Results
- Be sure not to overcook the fish, it can turn too dry.
- Use fresh lemons for the best flavor.
Storage Tips
- Refrigerate within two hours of cooking. Use within 3-4 days.
- Freezing is not recommended. The texture of the fish will alter when frozen.
Frequently Asked Questions
Q: Can I use a different type of fish?
A: Yes, any white fish like tilapia or cod work well.
Q: Do I have to garnish with parsley?
A: Parsley brings a light fresh taste, but you can skip it if you prefer.
Q: Can I use bottled lemon juice?
A: Fresh is always best, but bottled juice works too.
Q: How do I reheat leftovers?
A: Reheat slowly in a covered pan on low heat.
Q: How to know if the fish is cooked perfectly?
A: The fish should flake easily with a fork.
Nutritional Facts of Pan-Seared Rockfish
This dish, per serving, contains:
Calories: 205,
Protein: 34.9g,
Fat: 5.4g,
Carbs: 1.8g,
Cholesterol: 76.5mg,
Sodium: 91mg.
Enjoy the delightful pan-seared rockfish dish. The freshness of fish, zing from the lemon, burst of flavors from the garlic and the garnish of parsley create a detour to heaven! I like to serve this with a side of mashed potatoes or steamed broccoli, and a cold glass of white wine. Bon app��tit!
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