Pan-seared Rockfish with Fresh Herbs

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!
Pan-seared Rockfish with Fresh Herbs / The Grateful Girl Cooks!

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” is also called Pacific Red Snapper, Striped Bass or Rock Cod in North America (there are a LOT of varieties). Most types of this 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!

Pan-seared fish with dill, rosemary and lemon slices, on plate with asparagus.

So, I thought about it for a bit, then decided on a simple plan as to how to cook it for our dinner (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 kind 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 pads of butter for free, too! First thing to do is lightly season the fish on one side with salt, pepper, and  a teensy bit of garlic powder.

Raw rockfish fillets with butter and herbs

Melt butter and olive oil in a large skillet on medium heat. Add a couple 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 side of skillet, and carefully turn fish to the other side, and continue cooking.

Pan-searing fish with fresh herbs in skillet

While the fish cooks, spoon some of the melted butter over the pieces of fish.

Spooning melted butter over golden brown rockfish fillets in skillet

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 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!

Pan-seared rockfish with lemon and herbs on plate with asparagus

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! Have a fantastic day!

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Pan-seared Rockfish with Fresh Herbs
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!
Category: Dinner, Entree
Servings: 2 servings
Calories Per Serving: 265 kcal
Author: JB @ The Grateful Girl Cooks!
Ingredients
  • 2 rockfish fillets , approx. 5 ounces each
  • 1 pinch salt, pepper and garlic powder , to lightly season each fish fillet
  • 3 Tablespoons butter
  • 1/2 Tablespoon olive oil
  • 4 sprigs fresh dill
  • 4 sprigs fresh rosemary
  • 4 sprigs fresh thyme
For Garnish:
  • 2 sprigs fresh dill , 1 for each fillet
  • 2 sprigs fresh rosemary , 1 for each fillet
  • 4 slices lemon , thinly sliced
Instructions
  1. Lightly season the fish on one side with salt, pepper, and  a teensy bit of garlic powder.

  2. Melt butter and olive oil in a large skillet on medium heat. Add rosemary, thyme and dill to the butter as it melts to help infuse a little fresh herb flavor. Add the fish to skillet, and place the herbs on top of each piece while they cook (takes about 3-4 minutes to pan-sear the bottom of the fish to a golden brown color). Transfer herbs to side of skillet, and carefully turn fish to the other side, and continue cooking. While the fish cooks, spoon some of the melted butter over the pieces of fish. After spooning butter over fish, place the herbs back on top, and continue cooking fish approximately 3-4 additional minutes until done, and fish flakes easily. 

  3. Transfer fish to individual serving plates (I used two spatulas so the long fillets wouldn't break in the middle). Garnish each fillet with two lemon slices and a fresh twig of rosemary and dill, if desired (they make the fish look really nice on the plate!). Serve, and enjoy!

Recipe Notes

Can't find rockfish? Substitute red snapper or striped bass fillets.

Nutrition Facts
Pan-seared Rockfish with Fresh Herbs
Amount Per Serving (1 fillet (5 ounces))
Calories 265 Calories from Fat 144
% Daily Value*
Total Fat 16g 25%
Saturated Fat 8g 40%
Cholesterol 100mg 33%
Sodium 496mg 21%
Potassium 566mg 16%
Total Carbohydrates 1g 0%
Protein 26g 52%
Vitamin A 9.5%
Vitamin C 12.9%
Calcium 2.8%
Iron 4.3%
* Percent Daily Values are based on a 2000 calorie diet.

Here’s one more to pin on your Pinterest boards!Long pin for pan-seared rockfish with fresh herbs

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!

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