Pan Sauted Rockfish with Capers
Delight your taste buds with this Pan Sautéed Rockfish with Capers, a simple yet elegant seafood dish perfect for a weeknight dinner or special occasion. Succulent rockfish fillets are lightly coated in flour, pan-seared to golden perfection, then bathed in a zesty, buttery sauce infused with garlic, briny capers, white wine, and fresh lemon juice. Topped with a sprinkle of fresh parsley and served with lemon wedges, this dish offers a harmonious balance of bright, savory, and tangy flavors. Ready in just 25 minutes, this recipe brings restaurant-quality sophistication to your table while remaining easy to prepare. Perfectly paired with steamed vegetables or a light salad, this seafood masterpiece is a must-try for fish lovers!
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Recipe Information
Ingredients
- 4 pieces (6 oz each) Rockfish fillets
- 1 teaspoon Salt
- 0.5 teaspoon Black pepper
- 0.5 cup All-purpose flour
- 2 tablespoons Olive oil
- 3 tablespoons Unsalted butter
- 2 pieces Garlic cloves, minced
- 2 tablespoons Capers, drained and rinsed
- 0.25 cup White wine
- 2 tablespoons Fresh lemon juice
- 2 tablespoons Fresh parsley, chopped
- 4 pieces Lemon wedges
Instructions
Season the rockfish fillets on both sides with salt and black pepper.
Lightly dredge the fish fillets in all-purpose flour, shaking off any excess.
Heat the olive oil in a large non-stick skillet over medium-high heat.
Place the fillets in the skillet and cook for 3-4 minutes per side, or until golden brown and fully cooked through. Remove the fillets from the skillet and set aside on a plate.
Reduce the heat to medium and add the butter to the skillet. Once melted, add the minced garlic and sauté for 1-2 minutes until fragrant.
Stir in the capers, white wine, and lemon juice, scraping up any browned bits from the bottom of the skillet. Simmer the sauce for 2-3 minutes to let it reduce slightly.
Return the cooked rockfish fillets to the skillet, spooning the sauce over the top to reheat and coat the fish.
Sprinkle the dish with fresh parsley and serve warm with lemon wedges on the side.
Nutrition Facts
Calories |
381 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 18.3 g | 23% | |
| Saturated Fat | 6.9 g | 34% | |
| Polyunsaturated Fat | 0.0 g | ||
| Cholesterol | 108 mg | 36% | |
| Sodium | 611 mg | 27% | |
| Total Carbohydrate | 16.9 g | 6% | |
| Dietary Fiber | 1.9 g | 7% | |
| Total Sugars | 1.6 g | ||
| Protein | 35.4 g | 71% | |
| Vitamin D | 8.6 mcg | 43% | |
| Calcium | 39 mg | 3% | |
| Iron | 1.6 mg | 9% | |
| Potassium | 667 mg | 14% | |
*The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.
