Rockfish, known for its mild flavor and firm texture, is a versatile fish that can be prepared in various delicious ways. Here’s a step-by-step guide on how to cook rockfish, covering both baking and pan-searing methods.
Baking Rockfish
Baking rockfish is a simple and flavorful way to prepare this fish. Here’s how you can do it:
Ingredients
1 whole (approximately 3-pound) rockfish or rockfish fillets
Extra virgin olive oil
Fresh lemon juice and lemon slices
Fresh thyme
Sweet paprika
Kosher salt and freshly ground black pepper[1].
Instructions
Prepare the Fish:
Ensure the fish is gutted and cleaned. If using a whole rockfish, instructions for scaling can be found in the recipe notes.
For fillets, you can choose to leave the skin on or off.
Season the Fish:
Place the fish on a foil or parchment-lined sheet pan.
Drizzle olive oil on top and generously sprinkle with salt and pepper. Repeat this process on the other side and inside the cavity if using a whole fish.
Score the Fish (Optional):
Use a sharp knife to cut slits across the top of the fish, being careful not to cut into the flesh.
Add Lemon and Herbs:
Mix lemon juice with olive oil, thyme, and paprika in a small bowl.
Drizzle this mixture over the top of the fish.
Bake the Fish:
Place the sheet pan in a preheated 425°F oven and bake until the fish is cooked through, about 15 minutes.
Check the internal temperature, which should be about 140°F, or use a sharp knife or fork to check if the flesh flakes easily and is opaque.
Broil for Crisp Skin (Optional):
If the skin does not become crisp and golden, remove the fish from the oven, turn on the broiler, and adjust the rack so the fish is a couple of inches below it. Broil until the skin is golden brown and sizzling.
Serve:
Serve the fish immediately, garnished with lemon slices and thyme sprigs.
Baking Fillets
For fillets, bake in a 375°F oven for about 7-10 minutes, or until cooked through. Place the fillets skin side down if they have skin[1].
Pan-Seared Rockfish
Pan-searing rockfish adds a crispy crust and a rich flavor. Here’s how to do it:
Ingredients
Rockfish fillets
Flour
Kosher salt and freshly ground black pepper
Butter
Olive oil
Lemon juice and zest
Capers
Fresh herbs (such as dill, rosemary, or oregano)[2][3][5].
Instructions
Prepare the Fish:
Pat the rockfish fillets dry with paper towels.
Season the fillets with salt, pepper, and any additional seasonings you prefer (like lemon pepper or Cajun seasoning)[5].
Dredge the Fish:
Combine flour, salt, and pepper in a shallow plate.
Dredge the rockfish fillets in the flour mixture, coating both sides evenly. Discard any excess flour[2][3][5].
Heat the Pan:
Heat butter and olive oil in a skillet over medium heat. For a better crust, use a heavy pan like a cast iron skillet[3][5].
Cook the Fish:
Place the dredged rockfish fillets in the hot pan and let them cook undisturbed for about 3-5 minutes on the first side.
Flip the fillets and cook for another 3-4 minutes, until both sides are golden brown and the fish is cooked through. Use a spatula to gently press on the fillets for even browning[2][3][5].
Make the Pan Sauce:
After removing the fish from the pan, add the remaining butter, lemon juice, capers, and fresh herbs to the pan.
Stir the mixture, scraping up any bits of fish stuck to the pan, and cook for about 30 seconds[2][3].
Serve:
Serve the pan-seared rockfish immediately, topped with the lemon caper pan sauce and additional fresh herbs if desired.
Panko-Crusted Oven-Fried Rockfish
For a crispy exterior without deep-frying, you can use a panko crust and oven-fry the rockfish.
Ingredients
Rockfish fillets
All-purpose flour
Salt and pepper
Egg and milk for egg wash
Panko bread crumbs
Parmesan cheese
Old Bay Seasoning
Avocado oil or neutral oil[4].
Instructions
Prepare the Fish:
Pat the rockfish fillets dry with paper towels.
Dredge and Coat:
Dredge the fillets in seasoned flour, then dip them in an egg wash, and finally coat them in a panko mixture mixed with parmesan cheese and Old Bay Seasoning. Press the panko gently onto the fish to ensure it adheres[4].
Rest the Coated Fish:
Let the breadcrumb-covered fillets rest for a minute or two to help the panko adhere better.
Oven Fry:
Place the coated fillets on a baking sheet lined with parchment paper and drizzle with avocado oil.
Bake in a preheated oven at 400°F (or according to your oven’s specifications) for about 8 minutes, or until golden brown and crispy.
Serve:
Serve the panko-crusted rockfish fillets hot, either as a main course, in fish tacos, or as part of a fish and chips dish.
Most Important Facts About Cooking Rockfish
Internal Temperature: Regardless of the cooking method, ensure the rockfish reaches an internal temperature of about 140°F to ensure it is cooked through[1].
Handling: Be careful when handling whole rockfish due to their sharp bony plates and spines[1].
Seasoning: Always season the fish generously with salt, pepper, and other desired herbs and spices before cooking[1][2][5].
Cooking Time:
Baking: About 15 minutes for a whole fish and 7-10 minutes for fillets at 375°F[1].
Pan-searing: About 3-5 minutes per side for fillets[2][3][5].
Panko-crusted oven-frying: About 8 minutes at 400°F[4].
Pan Choice: For pan-searing, use a heavy pan like a cast iron skillet to achieve a better crust[3][5].
Serving: Serve the rockfish immediately after cooking to ensure the best flavor and texture[1][2][3].
By following these guidelines, you can prepare delicious and well-cooked rockfish using various methods that suit your taste preferences.
