Pan-Seared Rockfish

Rockfish is a mild, slightly sweet fish that holds up wonderfully to a quick pan-searing method. It’s the perfect choice for a fast and flavorful dinner, with no complicated prep. A crispy golden crust on the outside, a tender flaky interior — this is the way fish should taste. Whether you’re new to cooking fish or just need a fast weeknight meal, this pan-seared rockfish recipe is foolproof, healthy, and satisfying. Serve it with a squeeze of lemon and a side of your favorite veggies or grains for a delicious dinner in no time.

Can I use other types of fish for this recipe?

Absolutely! While rockfish is ideal for pan-searing, you can also substitute with cod, snapper, or halibut. Just ensure the fillets are similar in size and thickness for the best results.

How do I know if my fish is cooked through?

The easiest way to check is by gently pressing the fillet with a fork. If the fish flakes easily and is opaque throughout, it’s done. You can also use a food thermometer — the internal temperature should reach 130-135°F (54-57°C).

Why did my fish stick to the pan?

This could happen if the pan wasn’t hot enough, or the fish wasn’t dried properly. Make sure the pan is preheated, and the fish is patted dry before cooking. If you’re using skinless fillets, handle them gently to avoid breaking apart.

Can I use frozen fish fillets for this recipe?

Yes! If using frozen rockfish, make sure to thaw the fillets completely and pat them dry before cooking. Frozen fish contains more moisture, which can affect the sear if not removed.

Can I make the lemon-herb butter ahead of time?

Definitely! You can prepare the lemon-herb butter up to 2 days in advance. Just keep it refrigerated and allow it to soften a bit before using it on the fish.

What sides go well with pan-seared rockfish?

Pan-seared rockfish pairs beautifully with a variety of sides. Try serving it with roasted vegetables, quinoa, mashed potatoes, or a simple salad with lemon vinaigrette. For a light, Mediterranean twist, a side of tabbouleh or couscous would be perfect.

Pan-Seared Rockfish

Print Recipe

Prep Time 5

Cook Time 7

Total Time 12

Servings: 2 people

Course: Main Course

Ingredients Method Notes

Ingredients

For the Fish:

2 rockfish fillets about 5–6 oz each
1 tbsp olive oil or avocado oil
Salt to taste
Freshly ground black pepper to taste
Lemon wedges for serving

For the Lemon-Herb Butter:

2 tbsp unsalted butter softened
1 tsp lemon juice
1 tbsp fresh parsley or dill finely chopped
1 small garlic clove minced

Method

Pat the fillets dry

Use paper towels to remove as much moisture as possible. This step is key for getting that crispy, golden sear. The drier the fish, the better it will brown.

Season the fish

Sprinkle both sides of the fillets with salt and freshly ground black pepper. Don’t overdo it — rockfish has a delicate flavor, so keep the seasoning light and balanced.

Prepare the lemon-herb butter

In a small bowl, mix together the softened butter, lemon juice, garlic, and chopped herbs. Set this aside at room temperature.

Preheat the pan

Place a stainless steel or cast-iron skillet over medium-high heat for about 2 minutes. Once hot, add the oil and swirl it around to coat the pan evenly. You’ll know it’s ready when the oil shimmers but doesn’t smoke.

Sear the fish

Carefully place the rockfish fillets into the hot pan. If your fillets have skin, put them skin-side down first. Let the fish cook undisturbed for 3-4 minutes. Don’t touch the fillets until the crust is golden and releases easily from the pan.

Flip and finish cooking

Using a spatula, gently flip the fillets and cook the other side for 2-3 minutes. The fish should easily flake when you gently press on it with a fork.

Serve with lemon-herb butter

Once the fillets are cooked through, transfer them to a serving plate and spoon the lemon-herb butter over each piece. Serve with fresh lemon wedges for an added burst of brightness.

Notes

Drying the fish is crucial: Make sure the fish is as dry as possible before cooking. This is the secret to achieving that beautiful, crispy sear.

Pan choice: A cast-iron skillet or a heavy-bottomed stainless steel pan works best for searing. They hold heat well and ensure an even crisp.

Cooking temperature: Keep the heat at medium-high. If the oil smokes heavily, reduce the heat slightly. Rockfish cooks fast, so keep an eye on it to avoid overcooking.

Don't overcrowd the pan: Sear the fillets in batches if you’re cooking more than two. Overcrowding prevents a good sear and can cause the fish to steam instead.

Lemon-herb butter: This adds a burst of freshness to the dish, but feel free to switch the herbs based on your preferences. Dill, thyme, or basil work well, too.