Description
This elegant rockfish dish combines a golden, crispy crust with a vibrant lemon caper sauce that’s tangy, savory, and full of Mediterranean flair. It’s a perfect seafood skillet recipe that delivers restaurant-quality flavor in under 30 minutes.
Ingredients
Scale
- 4 rockfish fillets (5–6 oz each)
- 2 tbsp olive oil (divided)
- ½ tsp salt
- ½ tsp black pepper
- ½ cup all-purpose flour
- 2–3 garlic cloves, minced
- ¼ cup fresh lemon juice
- ½ cup low-sodium vegetable broth
- 2 tbsp capers, drained
- 2 tbsp plant-based butter, cold and cubed
- 2 tbsp fresh parsley, chopped
Instructions
- Pat fillets dry and dredge in flour seasoned with salt and pepper; shake off excess.
- Heat 2 tbsp olive oil in skillet over medium-high heat. Sear fillets 3–4 minutes per side until golden and cooked through. Remove and keep warm.
- Reduce heat to medium; add 1 tbsp olive oil and garlic. Sauté 30 seconds.
- Add lemon juice and broth; deglaze pan. Simmer with capers for 2–3 minutes.
- Off heat, stir in cold butter and parsley until sauce is emulsified. Spoon over fillets and serve.
Notes
For a gluten-free version, use rice flour or gluten-free flour blend. Adjust capers and lemon to balance tang and salt.
- Prep Time: 10 minutes
- Cook Time: 15 minutes
- Category: Main Course
- Method: Pan-Seared
- Cuisine: Mediterranean
Nutrition
- Serving Size: 1 fillet with sauce
- Calories: 350
- Sugar: 1 g
- Sodium: 320 mg
- Fat: 22 g
- Saturated Fat: 4 g
- Unsaturated Fat: 17 g
- Trans Fat: 0 g
- Carbohydrates: 8 g
- Fiber: 1 g
- Protein: 30 g
- Cholesterol: 75 mg
Keywords: rockfish, lemon caper sauce, pan-seared fish, seafood skillet, easy fish dinner