Pan-Seared Rockfish
Ingredients
The fish
-
14
ounce
rockfish fillets
-
¼
cup
all-purpose flour
-
1
tsp
sea salt
-
½
tsp
black pepper
-
1
tbsp
olive oil
-
1
tbsp
unsalted butter
The sauce
-
1
tbsp
shallots, finely chopped
-
1
tbsp
capers
-
1-2
tbsp
fresh lemon juice
-
1-2
ounce
white wine or chicken stock
-
1
tbsp
butter
-
1
tsp
flour for rolling butter
-
1
tbsp
Italian parsley, finely chopped
Instructions
- Pat the rockfish fillets dry and season with sea salt and black pepper.
- Prepare seasoned flour by mixing flour, salt, and pepper in a shallow bowl.
- Dredge the rockfish in the seasoned flour, coating both sides.
- Heat olive oil and butter in a skillet over medium-high heat.
- Add the floured rockfish to the skillet and cook for 3-4 minutes on one side.
- Flip the fish and cook for another 3-4 minutes until fully cooked.
- Transfer the cooked fish to a baking sheet and place it in a preheated oven at 250°F.
- In a separate pan, sauté butter, shallots, and capers for 1-2 minutes.
- Add lemon juice and white wine or chicken stock to the pan.
- Once hot, add butter rolled in flour to thicken the sauce.
- Serve the sauce over the rockfish and garnish with parsley.
Nutrition Facts (estimated)
Servings
2
Calories
715
Total fat
29g
Total carbohydrates
37g
Total protein
78g
Sodium
2847mg
Cholesterol
259mg
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