Making this Pan Seared Mediterranean Rockfish is quick and easy!

Make it for a weeknight dinner or impress guests for a special occasion.

Pair the rockfish with Garlic & Cannellini Bean Saute to round out the dish. Delicious!

Let’s Get Cooking!

• Rockfish Rocks!
• Canary Rockfish
• Pan Searing 101
• Recipe

Rockfish Rocks!

I have loved rockfish for years! The fillets are versatile to different cooking applications and flavor combinations from seafood curries to pan searing and even grilled for tacos!

In the waters off the coast of California, Oregon and Washington the ground fishing industry has been on the rise since 2012. Prior to 2012 the rockfish fishing industry was hit with a near shutdown because of concerns about the sustainability of the groundfish.

Within the category of groundfish are 12 categories of species of fish. Take a look at these at Positively Groundfish. One of these categories is Rockfish but within the rockfish category there are 50 types of fish within this category alone.

Oregon Department of Fish and WIldlife (ODFW) website shows what types are fishable off the Oregon Coast. The page link also has links to breakdown the areas where species of fish can be found, Nearshore Rockfish, Shelf Rockfish and Slope Rockfish. Learn more about the rockfish fishing industry in the Exploring the Source Interview with Port Orford Sustainable Seafood. Aaron Longton explains how the fishermen were impacted by the near shutdown and how they recovered by forming a protected area that allows the ground fish a safe habitat to breed.

Canary Rockfish

I ordered a variety of fish from Port Orford Sustainable Seafood and as one of the two rockfish that were sent was Canary Rockfish. These filets were nice, about an inch thick at the thickest point on most of the 4 pieces in the 1.2 lb pack.

Check out these Nutritional facts about Canary Rockfish from Positively Groundfish.

• Calorie for Calorie Canary Rockfish has twice as much protein as a lean skirt steak.
• Canary Rockfish has 3.5 times more Omega 3 than Yellowfin Tuna.
• Canary Rockfish has more Potassium than bananas.
• Rockfish (depending on the species) has more Selenium than wild Alaskan King Salmon.

Pan Searing 101

Pan searing fish should not be intimidating, first step, take a deep breath, It’s Easy! Here are some key steps you can take to ensure that the final result will be delicious.

Use a Heavy Bottom Pan

Cast iron is a go to for many but you can pan sear in a steel pan to even a non stick as I did in the video. The heavy bottom pan will help to retain the heat to ensure a quick temperature recovery when the fish is added to the pan.

Pat Dry the Fish

Before seasoning the fish, pat dry the fillets. Whether or not the fish is skin on or the skin had been removed, ensure there is not excess moisture. The moisture will hinder the development of a crust while searing in oil. Once dry season with your choice of seasoning.

Preheat – “Hot Pan Hot”

A chef I learned from had a saying, “Hot Pan Hot!” He would drill this into fledgling cooks subconscious so we wouldn’t forget to preheat the pan before adding oil. Then ensure the oil is hot before adding the protein to the pan.

The science behind heating the pan first is to open the pores of the pan creating a smoother surface. By adding the oil to the hot surface it reduced the time the oil is exposed to the heat before beginning the cooking process. If you add cold oil to a cold pan, the oil takes longer to heat up. The extra time begins to break down the cooking oil, which can affect taste. Remember, Hot Pan first, then Heat the Oil, then add the dry seasoned protein.

Let it Sit!

It is key to use an oil that can stand the heat. Because the searing process requires a higher temperature than a light saute, heat the pan over a high heat then reduce to a medium high temperature. The reduction of the heat will allow the fish to sear instead of quickly browned fish that results in a burnt crust.

Add the fish to the heated oil, laying the fish away from you to avoid splashing you with oil. Once the fillets are in the pan, LET IT SIT! Do not try to move the fish, it will disrupt what is happening in the pan.

Letting the fish sit on the first side for 2-3 minutes, depending on the thickness will allow the fish to develop a crust. But most of all during that time, the fish will loosen from the pan as the crust develops. Remember to Let It Sit, it will develop a crust and make clean up of the pan much easier!

Flipping and Finishing

Take care when flipping the fish, use a spatula and a fork if necessary to turn the fillet without breaking. Slide the spatula or fish turner under the fish and with a second utensil, if necessary, steady the fish as you turn. It is that easy.

Finishing the pan seared fish could be done a few ways, finish the cooking process directly in the pan, put the pan in a preheated oven to finish the cook or flip the fish and assemble a quick sauce in the same pan while the fish finishes cooking. The last is recommended for thicker fish fillets to help not overcooking. Remember, you can always remove the fish and return to the pan to keep from cooking too long.

Making the Pan Seared Mediterranean Rockfish sauce is quick and easy. Take a look at the video and recipe below to see how it is done!

Check out the Garlic & Cannellini Bean Saute to make it an Amazing Meal!

Enjoy!