Pan Seared Rockfish
This pan-seared rockfish is crisp on the outside and tender inside, finished with a garlic sauce. Quick to make yet elegant enough for guests.
Ingredients
- 400 g rockfish fillets 2 fillets
- ¼ teaspoon sea salt
- 1 tablespoon extra virgin olive oil
For Garlic Sauce:
- 3 cloves garlic minced
- 60 ml extra virgin olive oil
- ¼ teaspoon chilli flakes
- 1 tablespoon finely chopped parsley
- 1½ tbsp white vinegar
Instructions
- Pat 14 oz (400 g) rockfish fillets dry with a paper towel, slice into 2 fillets, and season with ¼ teaspoon sea salt.
- Heat 1 tablespoon extra virgin olive oil in a pan over medium heat. Add the fillets, press gently with a spatula, and cook for 2 minutes on each side until golden and cooked through.
- In a small pan, heat ¼ cup (60 ml) extra virgin olive oil over low heat. Add 3 minced garlic cloves, 1 tablespoon finely chopped parsley, and ¼ teaspoon chili flakes. Sauté for 1 minute until fragrant.
- Stir in 1½ tablespoons white vinegar, remove from the heat, and gently swirl for 1 minute until the sauce thickens slightly.
- Drizzle the warm garlic sauce over the seared rockfish and serve immediately with a fresh salad.
Notes
Press While Searing: I like to press the rockfish down with a spatula right after placing it in the pan for even browning.
Use Low Heat for the Sauce: I keep the heat low so the garlic softens without burning; it keeps the flavor mellow.
Swirl the Sauce Off Heat: Once I add the vinegar, I swirl the pan in circles for a minute; it helps the sauce come together nicely.
Serve It Fresh: I love this best straight from the pan; hot rockfish with warm sauce and a simple salad on the side.
Nutrition
Calories: 627kcal | Carbohydrates: 3g | Protein: 1g | Fat: 69g | Saturated Fat: 10g | Polyunsaturated Fat: 7g | Monounsaturated Fat: 50g | Sodium: 594mg | Potassium: 55mg | Fiber: 0.4g | Sugar: 0.1g | Vitamin A: 149IU | Vitamin C: 3mg | Calcium: 20mg | Iron: 1mg
