Pan-seared Rockfish with Fresh Herbs total information


Rockfish fillets are pan-seared in seasoned browned butter, and topped with fresh herbs (dill, rosemary, and thyme) in this delicious, low-calorie seafood dish!

I don’t know about you, but when my husband volunteers to do our grocery shopping, I happily let him take on that task for the week… even if I know some things NOT on my grocery list will find their way into the shopping cart (funny how that always happens)!

Such was the case a few weeks ago! My husband, Ken, came home and proudly told me about some great seafood he sampled at the store and how he bought some of the fish, and how cool it was that the seafood manager even tucked in some fresh herbs to cook with it.

I asked him what KIND of fish he bought… and he said ROCKFISH.  Wait… what?  ROCKFISH? I had NEVER EVER heard of it before, and now I have a couple “mystery fish” fillets in my refrigerator that need cooking? So I looked it up online.

Turns out “rockfish recipe is also called Pacific Red Snapper, Striped Bass or Rock Cod in North America (there are a LOT of varieties). Most types of mild-flavored fish are typically found in the Northern Pacific ocean. A simple 5-ounce serving provides nearly 2/3 of a typical adult’s daily protein requirements, and is very low in calories!

So, I thought about it for a bit, then decided on a simple plan as to how to cook it for our dinner (the similar method I use for cooking pan-seared creole salmon). Guess what? It was fantastic!  Low calorie, and very light in flavor… it was a big hit! Who knew?

I tend to take photos of any new recipes I try (or make up as I go), in case it is so good I want to share it! Well, this is one of those kinds of recipes, and I’m glad I have the pics to show you!  Here’s how easy it is to make this seafood dish, in under 15 minutes!

Start with the fish. Duh. Here are the rockfish fillets, freshly unwrapped.  The seafood manager generously tucked in some fresh herbs… dill, rosemary and thyme, and a couple of pads of butter for free, too! The first thing to do is lightly season the fish on one side with salt, pepper, and a teensy bit of garlic powder.

Melt butter and olive oil in a large skillet on medium heat. Add a couple of sprigs of rosemary, thyme, and dill to the butter as it melts to help infuse a little bit of the fresh herb flavor. Add the fish, and place the herbs on top of each piece while they cook. It took about 3-4 minutes to pan-sear the bottom of the fish to a golden brown color, then remove herbs to the side of the skillet, and carefully turn the fish to the other side, and continue cooking.

After spooning butter over fish, place the herbs back on top, and continue cooking fish 3-4 additional minutes until done, or it flakes easily. Discard the cooked pieces of rosemary, thyme, and dill. Transfer fish to serving plates (I used two spatulas to make sure the long fillet didn’t break in the middle).

Rockfish fillets cooking, with rosemary and other fresh herbs on top

Fish is ready to eat! To serve, I garnished each piece of rockfish with a couple of lemon slices and a fresh twig of rosemary and dill (that makes it look really nice on the plate!).  We had some fresh asparagus with the fish, and totally enjoyed our simple, healthy meal!

If you’ve never had rockfish before, I would urge you to check out the seafood counter at your local grocery store and see if they carry it!  It’s quite delicious, hardly takes any time at all to cook, and is so easy to prepare!


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