How to Cook Rockfish – Step to Step Recipe How To Cook Rockfish

What Is Rockfish?

Rockfish, also known as Pacific snapper, is a white, flaky fish with a very mild flavor. It’s lean but not dry, and it takes on the flavors you pair it with beautifully. It’s also packed with protein and low in fat, which makes it a great option if you’re watching your calories.

Best Ways to Cook Rockfish

Let’s talk cooking methods. Rockfish is incredibly forgiving and works well with almost any technique:

Pan-Seared Rockfish

This is my go-to when I want crispy edges and a tender center.

Ingredients:

• 2 rockfish fillets (150–200g each)
• 1 tbsp olive oil
• Salt and pepper to taste
• Lemon wedges
• Fresh thyme or parsley

Instructions:

1. Pat the fish dry and season both sides.
2. Heat oil in a skillet over medium-high heat.
3. Place fish skin-side down and cook for 3–4 minutes.
4. Flip and cook for another 2–3 minutes until golden.
5. Finish with a squeeze of lemon.

Baked Rockfish with Herbs

Great for batch cooking or when I want something low-maintenance but flavorful.

Ingredients:

• 4 rockfish fillets
• 1 tbsp olive oil
• 1 tsp garlic powder
• 1 tsp paprika
• Juice of half a lemon
• 1 tbsp chopped dill or parsley

Instructions:

1. Preheat oven to 375°F (190°C).
2. Place fish in a baking dish, drizzle with oil and lemon, and sprinkle seasonings.
3. Bake for 12–15 minutes or until flaky.

Rockfish in the Microwave

Not my everyday choice, but surprisingly effective when you’re short on time.

Instructions:

1. Place seasoned fillet in a microwave-safe dish.
2. Add a splash of white wine or lemon juice.
3. Cover loosely and microwave for 2–3 minutes on high.

How Long to Cook Rockfish

Cooking time depends on the method and whether the fish is whole or filleted:

• Whole rockfish (baked): 25–30 minutes at 375°F (190°C)
• Fillets (pan-seared): 5–7 minutes total
• Slow cooker: 2–3 hours on low with broth or sauce
• Microwave: 2–3 minutes
• Grill: 3–4 minutes per side over medium heat

Cooking Temperatures for Chicken (Bonus Tip!)

Since many people like to serve chicken alongside rockfish in meal prep, here’s a quick guide:

• Whole chicken: Cook to an internal temp of 165°F (74°C), takes ~75–90 minutes at 375°F (190°C)
• Chicken breasts: 20–25 minutes at 400°F (204°C)
• Thighs/drumsticks: 35–40 minutes at 375°F (190°C)

Always use a meat thermometer!

Rockfish Recipes for Healthy Eating

I get asked a lot about clean-eating options. Rockfish is a star here.

Steamed Rockfish with Ginger and Scallions

• Steam fillets over boiling water for 8–10 minutes.
• Top with fresh ginger, scallions, and a splash of low-sodium soy sauce.

Rockfish Salad Bowl

• Serve grilled rockfish over a bed of quinoa, spinach, avocado, and cherry tomatoes.
• Drizzle with olive oil and lemon juice.

Simple Rockfish Recipes Anyone Can Make

Even if your kitchen skills are limited, you can still rock rockfish.

Rockfish Tacos

• Pan-seared fish + slaw + lime crema in a warm tortilla. Done.

Rockfish Sandwich

• Toasted bun + tartar sauce + lettuce + crispy fillet. Restaurant-quality.

Rockfish in the Slow Cooker, Multicooker, and More

Slow Cooker:

• Place rockfish with crushed tomatoes, garlic, and basil.
• Cook on low for 2–3 hours.

Multicooker/Instant Pot:

• Sauté garlic and onions first.
• Add fish and cook on steam for 6 minutes.

Skillet:

• Cast iron gives it a great crust.
• Use medium-high heat and don’t overcrowd.

Clay Pot or Dutch Oven:

• Layer fish with sliced potatoes, onions, tomatoes, and broth.
• Bake at 350°F (175°C) for 30 minutes.

Soups and Stews with Rockfish

Rockfish Chowder

• Sauté onions, celery, and carrots.
• Add diced potatoes, broth, and chunks of rockfish.
• Finish with cream and dill.

Spicy Rockfish Soup

• Use chili flakes, garlic, tomato, and cilantro for a Mexican-inspired flavor.

Seasonings and Herbs for Rockfish

Here’s what I keep in my kitchen:

• Lemon zest
• Paprika
• Garlic (fresh or powder)
• Dill
• Tarragon
• Old Bay seasoning
• Parsley
• White pepper

Rockfish has a gentle flavor, so don’t overpower it—just enhance.

Calorie Count of Rockfish Dishes

Dish	Calories (approx.)
Pan-seared Rockfish (200g)	220 kcal
Baked Rockfish with Herbs	190 kcal
Steamed Rockfish	160 kcal
Rockfish Chowder (1 cup)	280 kcal
Rockfish Taco (1)	250 kcal

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