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Pan-Seared Rockfish

Pan-Seared Rockfish
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Pan-Seared Rockfish offers a perfectly crispy skin and tender, flaky interior, bursting with fresh, vibrant flavors. This simple yet impressive recipe uses basic ingredients and quick cooking techniques to create a healthy, restaurant-quality seafood meal in under 30 minutes, ideal for busy weeknights or casual entertaining.

Ingredients

Scale

Main Ingredients

  • 4 rockfish fillets, skin-on (fresh or thawed, about 6 oz each)
  • 2 tablespoons good-quality olive oil
  • Salt, to taste
  • Black pepper, to taste
  • 1 lemon (juice of 1 lemon, plus wedges for serving)
  • 2 cloves garlic, minced
  • 2 tablespoons fresh herbs (parsley, thyme, or dill), chopped

Instructions

  1. Prepare the Fish: Pat the rockfish fillets dry thoroughly with paper towels to remove moisture. Season both sides generously with salt and pepper to enhance the flavor and promote a better crust.
  2. Heat the Pan: Place a heavy-bottomed skillet or cast-iron pan over medium-high heat. Add olive oil and heat until shimmering but not smoking, ensuring the ideal sear without sticking.
  3. Sear the Skin Side: Place fillets skin-side down in the hot pan. Press gently with a spatula for 10-15 seconds to keep the skin flat and prevent curling. Cook for 4-5 minutes until the skin is golden, crispy, and releases easily from the pan.
  4. Flip and Cook the Other Side: Carefully turn the fillets over using a fish spatula and cook for another 2-3 minutes until the flesh is opaque and flakes easily with a fork.
  5. Add Garlic and Lemon: In the last minute of cooking, add minced garlic to the pan and spoon some of the flavored oil over the fillets. Remove the pan from heat and squeeze fresh lemon juice on top for a bright, zesty finish.
  6. Garnish and Serve: Transfer the fish to a serving plate and garnish with the chopped fresh herbs. Serve immediately with lemon wedges.

Notes

  • Dry the fillets thoroughly to ensure crispy skin.
  • Use a hot pan and preheated oil to prevent sticking and achieve a golden crust.
  • Do not overcrowd the pan to allow even cooking and proper searing.
  • Press the fillets gently during the first few seconds to keep the skin flat for even crisping.
  • Allow the fillets to rest for a minute after cooking to retain juiciness.

Nutrition

Keywords: pan-seared rockfish, crispy skin fish, quick seafood dinner, healthy fish recipe, gluten free seafood

Find it online: https://cherrycooks.com/pan-seared-rockfish/