Description

A quick and delicious pan-seared rockfish recipe that delivers a crispy golden crust with tender, flaky flesh inside. Perfect for busy weeknights, this easy-to-make seafood dish uses simple ingredients and techniques to produce a flavorful, healthy meal that pairs well with a variety of sides. Ideal for both experienced cooks and beginners.

Ingredients

Main Ingredients

Rockfish fillets (fresh or thawed, skin-on if possible) – 4 fillets (about 6 oz each)
Olive oil – 2 tablespoons
Salt – 1 teaspoon (or to taste)
Black pepper – ½ teaspoon (or to taste)
Fresh lemon juice – 1 tablespoon

Optional Ingredients

Garlic – 2 cloves, minced or thinly sliced
Fresh herbs (parsley, thyme, or dill) – 1 tablespoon, finely chopped

Variations

Cayenne pepper or smoked paprika – ¼ teaspoon for a spicy twist
Breadcrumbs mixed with finely chopped herbs – ¼ cup (use gluten-free breadcrumbs if needed) for herb crust
Butter – 1 tablespoon to replace some or all olive oil for butter baste
Lime juice – 1 tablespoon to complement or replace lemon juice for citrus combo

Instructions

Prepare the Fish: Pat rockfish fillets completely dry with paper towels to remove excess moisture. Season both sides generously with salt and pepper to enhance the natural flavors.
Heat the Pan: Place a heavy skillet or cast iron pan over medium-high heat. Pour in enough olive oil to coat the bottom and heat until it shimmers, but does not smoke, for a crispy sear.
Sear the Fillets: Place fillets skin-side down carefully in the hot pan, avoiding overcrowding. Press lightly with a spatula to keep fillets flat. Cook undisturbed for 3–4 minutes until edges turn opaque and skin is golden and crisp.
Flip and Finish Cooking: Gently flip the fillets using a thin spatula. Cook for an additional 2–3 minutes depending on thickness. Add garlic and herbs now if using, and baste the fish with the aromatic oil for the last minute of cooking.
Add Fresh Lemon: Remove fillets from pan and immediately squeeze fresh lemon juice on top to brighten the dish. Serve right away for maximum crispiness and tender texture.

Notes

Dry the fish well before cooking to ensure a crispy crust.
Use a heavy skillet or cast iron pan for even heat distribution.
Do not move the fish while cooking to allow crust formation and prevent sticking.
Season generously with salt to enhance flavor and texture.
Adjust heat carefully to avoid burning or undercooking;
Use fresh lemon juice just before serving to maintain bright citrus flavor.

Prep Time: 5 minutes
Cook Time: 12 minutes
Category: Main Course
Method: Pan-searing
Cuisine: American

Nutrition

Serving Size: 1 fillet (6 oz)
Calories: 220 kcal
Sugar: 0 g
Sodium: 300 mg
Fat: 12 g
Saturated Fat: 2 g
Unsaturated Fat: 10 g
Trans Fat: 0 g
Carbohydrates: 0 g
Fiber: 0 g
Protein: 28 g
Cholesterol: 70 mg

Keywords: pan-seared rockfish, crispy fish recipe, quick seafood dish, healthy fish recipe, easy rockfish