Rockfish Recipe
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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.
If you’ve been around here for some time, you already know that I like to cook seafood, especially fish, once a week for my family. This pan-seared rockfish is probably my partner and sister’s absolute favorite. It’s actually my mom’s recipe, and it’s one of those dishes that proves you don’t need much to make fish taste amazing. The proof is in the simple yet elegant sauce.
Because rockfish is a lean, white fish, a quick sear locks in moisture, making it flaky and tender every time. The buttery caper sauce adds that tangy, briny finish that honestly tastes like it came from a restaurant (it’s what inspired my mom’s original recipe). It comes together quickly, making it practical for weeknights but also special enough for weekends and dinner parties (I’ve served it now at three dinners we’ve hosted).
Table of Contents
Recipe highlights
- Quick and easy. The total cooking time is less than ten minutes!
- Perfect for the seafood-averse. There is no fishy flavor whatsoever.
- Versatile. You can pair this dish with any side dish, pile it on a bed of greens, or turn it into rockfish tacos.
Key ingredients
Here are the main ingredients in my rockfish recipe. The full list with measurements is in the recipe card.
- 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.
- All-purpose flour. To crisp up the exterior. Both regular AP flour and gluten-free flour work.
- Garlic butter caper sauce. A delicious combination of unsalted butter, fresh garlic cloves, capers, white wine (or chicken broth), fresh lemon juice, and parsley.
How to cook rockfish
Step 1- Pat the fillets with paper towels. Season all sides with salt and pepper, then lightly coat each fillet with flour.
Step 2- Heat oil in a skillet and cook the fillets until they are golden brown on both sides.
Step 3– Melt the butter and sauté the garlic and capers. Pour the wine and simmer briefly. Add the lemon juice and parsley, then turn off the heat.
Step 4- Serve the fillets warm, topped with the sauce.
Arman’s recipe tips
- Look for fillets of even thickness. So they cook at the same rate. Rockfish is actually pretty consistent, and fishmongers and grocery store fillets are usually the same.
- Use a meat thermometer. Rock cod cooks quickly, so it’s essential to watch it closely to prevent it from becoming rubbery. I suggest removing the fish from the skillet once it reaches 140°F. The fish will continue to cook (carryover cooking) as you make the sauce.
- Bring the fish to room temperature. This helps the fish cook quickly and more evenly. This is a tip I picked up from culinary school that has stuck with me.
Frequently asked questions
You can, but I’ll be honest: butter tastes so much better. It adds richness to the fish and enhances the caper sauce. Olive oil ensures it doesn’t dry out but just didn’t add anywhere near as much flavor.
Yes, you can. I found that thawing them completely worked so much better than cooking them from frozen. If possible, refrigerate the fillets overnight.
My family is pretty boring, and we stick with a starch (usually potatoes in some form) and veggies. When I’m entertaining, though, it’s another story. I love to serve the fish over creamy mashed potatoes (or cauliflower mashed potatoes when nearly everyone in the friend group did the 30-day keto challenge) or egg noodles. The sauce seeps into the mash or noodles, making every bite rich and tangy.
✅ Nutrition reviewed
Nutrition information has been reviewed by registered dietitian Felicia Newell, MScAHN, RD, CPT.
Pan Seared Rockfish
Video
Ingredients
- 4 fillets rockfish 4 to 6 ounces each
- 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!