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My pan seared rockfish recipe yields flaky, tender fillets with a crispy crust and garlic butter caper sauce. It’s ready in 10 minutes and is an easy weeknight dinner.
Life has been hectic lately, but believe me when I tell you that having a quick and healthy fish recipe on deck has been a lifesaver!
Like pan-seared salmon, this rockfish recipe doesn’t need much to taste incredible. Just a handful of ingredients, a few minutes in the pan, and dinner practically serves itself. The fish itself is so flaky and tender, and the caper butter sauce takes it to the next level. Honestly, it’s probably why my family requests this every week!
Table of Contents
Why I love this recipe
- Quick and easy. The total cooking time is less than ten minutes!
- Perfect for the seafood-averse. If anyone in your family claims they don’t like fish, I implore you to make them this recipe. I’ve converted more friends than I can count!
- Simple yet elegant. It’s the garlic butter sauce that takes this from a humble fish dinner into a date-worthy experience.
- Versatile. You can pair this dish with any side dish, pile it on a bed of greens, or turn it into rockfish tacos.
If you’re looking for more white fish recipes, try my lemon butter baked halibut, red snapper, or pan-grilled grouper next!
Key ingredients
- Rockfish fillets. If possible, I suggest seeking out sustainably caught or wild Pacific rockfish, as I’ve found the flavor is always superior. If you’re using frozen fillets, make sure they’re fully thawed.
- Kosher salt and black pepper. To taste.
- All-purpose flour. To crisp up the exterior. Regular AP flour or gluten-free flour both work.
For the garlic butter caper sauce:
- Unsalted butter. I definitely suggest using unsalted butter over salted butter, as you don’t want the sauce overly salty.
- Garlic. Use fresh garlic or bottled minced garlic here–it makes all the difference!
- Capers. For a uniquely savory, minerally flavor. Drain them first.
- White wine. For body and depth of flavor. For a non-alcoholic version, use equal portions of low-sodium chicken broth.
- Fresh lemon juice. For brightness and acidity.
- Fresh parsley. For color.
How to make pan-seared rockfish
This is an overview with step-by-step photos. Full ingredients & instructions are in the recipe card below.
Step 1- Season. Pat the fillets with paper towels, season all sides with salt and pepper, then lightly coat each fillet with flour.
Step 2- Pan-sear. Heat oil in a skillet and cook the fillets until they are golden brown on both sides, then set them aside.
Step 3- Make the sauce. Melt butter and saute the garlic and capers. Pour the wine and simmer briefly. Add the lemon juice and parsley, then turn off the heat.
Step 4- Serve. Serve the fillets warm, topped with the sauce.
What to serve with rockfish
I like to pair this full-flavored fish dish with simple sides. Here are some of my favorite pairings:
Arman’s recipe tips
- Look for fillets of even thickness. So they cook at the same rate.
- Use a meat thermometer. Rock cod cooks quickly, so it’s essential to watch it closely to prevent it from becoming rubbery. I suggest looking for a temperature of 140-145°F.
- Bring the fish to room temperature. This helps the fish cook quickly and more evenly.
Frequently asked questions
Yes, if you’d rather skip the butter, use any neutral-flavored oil (I prefer olive oil or canola oil).
Yes, you can. I found that thawing them completely worked so much better than cooking them from frozen. If possible, refrigerate the fillets overnight in the refrigerator.
Mor easy seafood dinners
If you tried this Rockfish Recipe or any other recipe on The Big Man’s World, please rate the recipe and let me know how it went in the comments below. It really helps others thinking of making the recipe.
Pan Seared Rockfish
Video
Ingredients
- 4 4-6 ounce fillets rockfish
- 1/2 teaspoon salt
- 1/4 teaspoon pepper
- 1/4 cup all-purpose flour
- 2 tablespoons olive oil
Garlic butter caper sauce
- 1/4 cup unsalted butter
- 3 cloves garlic minced
- 2 tablespoons capers drained
- 1/2 cup white wine or chicken broth
- 1 tablespoon lemon juice
Instructions
- Pat the rockfish fillets dry with paper towels. Season both sides with salt and pepper.
- Dredge each fillet in the flour, lightly coating both sides.
- Heat olive oil in a large skillet over medium-high heat. Add the fillets and cook for 2 minutes per side or until golden brown and flaky. Remove and set aside.
- In the same pan, melt the butter over medium heat. Add the minced garlic and cook for 30 seconds until fragrant. Stir in the capers and cook for another 30 seconds.
- Pour in the white wine (or chicken broth) and let it simmer for 2 minutes, scraping up any browned bits. Add lemon juice and fresh parsley, then stir to combine.
- Spoon the garlic butter caper sauce over the rockfish fillets. Serve immediately with lemon wedges.
Notes
- More lemon flavor. When you flip the rockfish for the last time, place a few lemon slices on each fillet so the flavor seeps into the meat.
- Add cream. For an even more decadent sauce, add a splash of heavy cream right before removing it from the heat.
- Swap the fresh herbs. Try fresh dill, rosemary, or thyme, depending on the flavor profile you’re after.
We often cook rockfish but never tried the sauce with capers, and it is sensational!!!
The sauce is so versatile!
I love your pan-seared salmon to trying the same method for this rockfish recipe was a no brainer. My kids reckon this is even tastier!!!
It’s so simple, isn’t it 🙂
This is awesome! Thank you for sharing your work
So welcome, Mary!
I love this easy rockfish recipe! Pan searing it cooks it in a fraction of the time of grilling. This will be on regular rotation.
Great to hear it, Emma!