Rockfish Pan-Searing 101

Pan-seared rockfish is a simple, tasty, and healthy dish that can be prepared in under 15 minutes. Rockfish, also known as Pacific Red Snapper, Striped Bass, or Rock Cod, is a mild-flavoured, low-calorie fish native to the Northern Pacific Ocean.

To pan-sear rockfish, heat butter and olive oil in a large skillet on medium heat. Add rosemary, thyme, and dill to the butter as it melts to infuse the herb flavour. Season the fish with salt, pepper, and garlic powder, then add it to the skillet and cook for 3-4 minutes until the bottom turns golden brown. Flip the fish and continue cooking for another 3-4 minutes until it flakes easily.

This versatile dish can be served with a variety of sides, such as asparagus, rice, or a fresh Caesar salad.

Rockfish fillets: preparation and cooking

Rockfish is a versatile fish that can be cooked in a variety of ways, including frying and grilling. It is a lean, firm, and mildly flavoured fish that is easy to prepare and perfect for pan-frying.

Preparation

Before cooking, season the rockfish fillets. You can use a variety of seasonings, such as salt, pepper, garlic powder, and Old Bay seasoning. You can also create a dry rub by mixing together spices like smoked paprika, salt, garlic salt, brown sugar, white sugar, ground pasilla pepper, ground New Mexico chili pepper, ground chipotle pepper, ground ginger, and ground mustard powder. Pat the fillets dry with paper towels, then press both sides of the fish into the seasoning or dry rub mix.

Cooking

To cook the rockfish fillets, heat a cast-iron or heavy skillet over medium-high heat. Add enough vegetable oil or butter to lightly cover the bottom of the skillet. Place the prepared fillets into the heated skillet and fry on the first side for about 3 minutes, or until the bottom is nicely browned. Then, turn the fillets over and brown the other side for an additional 2 to 3 minutes, or until the flesh is firm and opaque.

The rockfish fillets are done when they are opaque in the centre and flake easily. You can also test the internal temperature of the fish with a meat thermometer, ensuring it reaches an internal temperature of 145°F.

Serving

Rockfish fillets can be served with a variety of sides, such as asparagus, rice, or mashed potatoes. They also go well with sauces like lemon beurre blanc, oyster cream sauce, or a simple butter sauce infused with fresh herbs like dill, rosemary, and thyme.

Storage

Leftover rockfish should be stored in an airtight container in the refrigerator and consumed within 3 days.

Seasoning and spices

Rockfish is a versatile fish that can be seasoned and spiced in a variety of ways. Here are some ideas for seasoning and spices to elevate your pan-seared rockfish dish:

Salt and Pepper

A simple and classic combination of salt and pepper is often used to season rockfish. You can lightly season the fish on one side or both sides, depending on your preference. This combination enhances the natural flavour of the fish without overwhelming it.

Garlic Powder

Adding a small amount of garlic powder to the salt and pepper mixture can provide a subtle garlicky note to the dish. This is a great option if you're looking for a hint of garlic flavour without it being too overpowering.

Fresh Herbs

Fresh herbs such as rosemary, thyme, and dill can be added to the butter as it melts in the pan. This infuses the herb flavour into the fish as it cooks. You can also garnish the cooked fish with fresh herbs like rosemary and dill to add a nice touch to the presentation.

Old Bay Seasoning

Old Bay Seasoning is a popular choice for seasoning rockfish. Combine it with salt and pepper, and dredge the fillets in this mixture before cooking. This seasoning blend adds a unique flavour that complements the delicate texture and moistness of the fish.

Spicy Dry Rub

If you're looking for a kick of heat, a spicy dry rub can be a great option. Mix smoked paprika, kosher salt, garlic salt, brown sugar, white sugar, ground pasilla pepper, ground New Mexico chili pepper, ground chipotle pepper, ground ginger, and ground mustard powder. This rub adds a smoky and spicy flavour to the rockfish.

Lemon

Lemon is a classic accompaniment to fish, and rockfish is no exception. You can squeeze fresh lemon juice over the cooked fish or add lemon slices as a garnish. Lemon adds a bright, acidic note that pairs well with the flavour of the fish.

Other Spices and Herbs

You can also experiment with other spices and herbs to find your favourite combination. Some options include cayenne pepper, chili powder, tarragon, chives, and parsley. Get creative and find the flavours that you enjoy the most!

Pan preparation

To prepare your pan for searing rockfish, you'll need to heat it to a medium-high heat. Use a cast iron or heavy skillet for best results. Electric skillets are also a good option as they provide an even, consistent temperature.

Add enough oil to lightly cover the bottom of the skillet. Vegetable oil or olive oil are good choices. You want the oil to be hot, but not smoking. To test if the oil is hot enough, add a droplet of water to the pan. If it sizzles, it's ready.

If you're using butter, melt it in the pan along with the oil before adding the fish. You can also add herbs like rosemary, thyme, and dill to the butter as it melts to infuse the flavours.

Once the pan is hot, carefully add your seasoned rockfish fillets. You can dredge the fillets in flour first if you like, or simply season with salt and pepper, or a spice rub.

Leave the fish to cook without moving it for about 3-4 minutes. This will allow a crust to form, holding the fillet together when you flip it.

After searing the first side, flip the fillets and cook the other side for an additional 3-4 minutes, or until the fish is opaque and flakes easily.

The rockfish is now ready to serve!

Cooking methods and timings

Rockfish is a versatile fish that can be cooked using a variety of methods, including frying, grilling, and pan-searing. When pan-searing rockfish, it is important to keep the cooking process simple and quick, using high heat to create a crispy exterior while retaining a tender and flaky texture on the inside.

• Prepare the Fish: Start with fresh rockfish fillets, about 5 ounces each. Remove any noticeable pin bones from the fillets. Pat the fillets dry with paper towels.
• Season the Fish: Lightly season the fish on one side with a pinch of salt and pepper and a small amount of garlic powder. You can also use other seasonings like Old Bay or a spicy dry rub made with smoked paprika, salt, garlic salt, sugars, and ground peppers.
• Heat the Pan: Heat a large skillet, preferably cast iron or heavy-bottomed, over medium to medium-high heat. You can use a combination of butter and olive oil, or vegetable oil to coat the bottom of the pan. For a smokier flavor, heat the pan until it's very hot, add the oil, and then quickly add the seasoning to the oil before adding the fish.
• Cook the Fish: Place the seasoned fillets in the hot pan, skin-side down if the skin is still on. For a 5-ounce fillet, cook the fish for about 3-4 minutes on each side. If using larger fillets, such as 8-ounce fillets, increase the cooking time to about 5-6 minutes per side. Do not move the fish during the initial cooking to allow a crust to form. Then, carefully flip the fillets and continue cooking.
• Baste the Fish (Optional): While the fish is cooking, you can baste it with melted butter or olive oil to add extra flavor and moisture.
• Check for Doneness: The rockfish is cooked when it is opaque in the center and flakes easily with a fork. This usually takes a total of 6-8 minutes of cooking time for a 5-ounce fillet and 10-12 minutes for an 8-ounce fillet.
• Rest and Serve: Remove the cooked fish from the pan and let it rest for a few minutes before serving. You can serve it as-is or with a squeeze of fresh lemon juice, a sauce like lemon beurre blanc or oyster sauce, or garnishes such as fresh herbs or lemon slices.

Remember to maintain a consistent temperature between 350°F and 375°F (176-190°C) when pan-searing rockfish. This ensures that the fish cooks evenly and doesn't become greasy or soggy. Enjoy your delicious and perfectly cooked pan-seared rockfish!

Sauces and serving suggestions

Rockfish is a versatile fish that can be served with a variety of sauces and sides. Here are some ideas to get you started:

Sauces

• Lemon butter sauce: A simple yet classic sauce for fish, made by combining lemon juice, white wine, and cream, then whisking in butter until thickened.
• Oyster cream sauce: A delicate sauce made by simmering shucked oysters with their liquor, white wine, shallots, and cream. Fresh herbs such as chives and tarragon are added to garnish.
• Beurre blanc: This French sauce is a classic accompaniment to fish, made by reducing a combination of white wine, vinegar, shallots, and cream, then whisking in cold butter until emulsified.
• Caper sauce: A tangy and spicy sauce made with dry vermouth (or white wine), lemon rind and juice, capers, and fresh herbs. A small amount of chilled butter is whisked in at the end to add richness.

Serving suggestions

• Keep it simple: Rockfish has a delicate flavour and texture, so it is best served with minimal accompaniments. A squeeze of fresh lemon juice is often all you need.
• Fresh herbs: Rockfish pairs well with fresh herbs such as dill, rosemary, thyme, and chives. These can be used as a garnish or infused into butter or oil for cooking.
• Vegetables: Rockfish can be served with a variety of vegetables, such as asparagus, Tuscan kale, or a fresh Caesar salad.
• Starch: For a more filling meal, serve your rockfish with rice, couscous, pilaf, or mashed potatoes to soak up the delicious sauces.

With its mild flavour and firm texture, rockfish is an excellent choice for fish tacos. Simply flake the cooked fish and serve in corn tortillas with shaved cabbage, crumbled cotija cheese, and a creamy cilantro lime dressing. For a complete meal, pair it with a mango avocado salad.

Frequently asked questions