BEST Pan-Seared Rockfish with Lemon Butter Sauce

• servings: 2 servings
• active time: 10 minutes
• total time: 8 minutes

Ingredients

2 rockfish fillets (about 4 ounces each)

1 Tablespoon olive oil

1/2 teaspoon garlic powder

1/2 teaspoon fine sea salt

1/4 teaspoon ground black pepper

1/4 cup all-purpose flour

2 1/2 Tablespoons unsalted butter (divided)

1 Tablespoon freshly squeezed lemon juice

1 Tablespoon capers (drained)

1/2 Tablespoon fresh dill (finely chopped)

1/2 Tablespoon fresh parsley (finely chopped)

Additional lemon wedges (for serving)

Directions

Rinse the rockfish fillets under cool running water and pat them dry with paper towels. Make sure to remove as much moisture as you can to help prevent the fish from sticking to the pan and help it brown better.

Rub a very small amount of oil on both sides of the fillets, then season both sides of each fillet evenly with garlic powder, salt, and pepper.

Place the flour in a shallow dish. Dredge each seasoned fillet in the flour, shaking off the excess.

Heat a large stainless steel skillet over medium-high heat. Once hot, add the olive oil and 1/2 Tablespoon of butter. Once the butter is melted and the oil is hot, add the fillets to the skillet, and turn the heat down to medium.

Cook for about 3-4 minutes, then use a thin metal spatula to flip the fish. The fish will release from the pan once it's ready to flip. If the fish is sticking, allow it to cook for 30 more seconds, then try again. Cook for about 3 more minutes or until the rockfish is golden brown and flakes easily with a fork.

Carefully remove the fillets from the skillet, transfer to a plate, and cover with aluminum foil to keep warm.

In the same skillet, reduce the heat to medium-low. Add the remaining butter, lemon juice, capers, fresh dill, and parsley.

Stir and scrape any browned bits from the bottom of the skillet, cooking for about 1-2 minutes or until the sauce is slightly thickened.

Spoon the lemon-herb-caper butter sauce over the cooked rockfish fillets.

Serve immediately with additional lemon wedges on the side.

Nutrition

• Serving Size: 1/2
• Calories: 352
• Total Fat: 22.9 g
• Total Carbohydrate: 13.5 g
• Dietary Fiber: 0.6 g
• Total Sugars: 0.3 g
• Protein: 21.3 g