Effortless Pan Seared Rockfish with Homemade Seafood Seasoning

Pan Seared Rockfish
Dairy Free Grain Free Keto Friendly Kid Friendly Low Carb 

Nutrition: 264 Calories | 0.3g Net Carbs | 42.6g Protein | 10.8g Total Fat

Ideal for a quick and healthy dinner, this pan seared rockfish recipe is loaded with lemony herb flavor from an easy homemade seafood seasoning.

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When you’re looking for a quick and healthy dinner, fish is a great choice. This recipe for pan seared rockfish truly is effortless. Mix up an easy seafood seasoning, and you’re ready to start cooking. In this recipe, I use fish that we caught on our deep sea fishing trip off the coast of Washington. (Some other recipes I made with fish from this trip are listed at the bottom of the post) Rockfish is a term for many species of fish that live among the rocks in the Pacific Ocean. If you haven’t been fishing lately, you might be able to find rockfish at your local seafood counter. Otherwise, simply substitute a mild flavored white fish like cod or halibut. They’ll work great for this recipe too.

Season the Rockfish with Homemade Seafood Seasoning

This recipe is super quick. It only takes about twenty minutes to cook the fish depending on the size of your pan. First, you need to make your homemade seafood seasoning. So, gather up lemon pepper, paprika, garlic powder, dried basil, dried tarragon and salt. Then, measure out a half teaspoon of each into a small bowl, and mix it all together. Make sure the fish fillets are dry by patting them with a paper towel. Finally, sprinkle both sides of the fish with the seasoning.

Sear the Rockfish with Olive Oil

After you’ve seasoned all the fish, heat up a non-stick pan on the stove over medium-low heat.

When the pan is warm, add the fish to the pan. Coat the fillets in a little bit of olive oil as you put them in the pan. Cook the rockfish for three or four minutes per side. If your pieces are larger, it might take more time. A fillet is ready to turn over when you can see it turning white on the sides. If your pan is not large enough to cook all the fish at once, cook in batches adding more olive oil each time.

When the rockfish is golden on the outside and opaque on the inside, it is ready to eat. It should flake easily with a fork. Make a full meal with Green Beans in Red Wine Vinaigrette and Pureed Garlic Parmesan Cauliflower on the side. Enjoy a tasty weeknight dinner.

Other recipes to check out: Easy Grilled Rockfish Recipe with Brown Butter Wilted Spinach, Homemade Mexican Fish and Shrimp Soup, Simple Pan Seared Cod Recipe, and Easy Ling Cod Fish Tacos.

Effortless Pan Seared Rockfish with Homemade Seafood Seasoning

Ideal for a quick and healthy dinner, this pan seared rockfish recipe is loaded with lemony herb flavor from an easy homemade seafood seasoning.

Total Time: 20 min
Prep Time: 5 min
Cook Time: 15 min


  • 1.5 lbs Rockfish Fillets
  • 1-2 Tbsp Olive Oil
  • Seafood Seasoning: 1/2 tsp each
    • Lemon Pepper
    • Paprika
    • Garlic Powder
    • Dried Basil
    • Dried Tarragon
    • Salt


  1. In a bowl, mix together the seafood seasoning.
  2. Pat the rockfish fillets dry with a paper towel. Sprinkle both sides of the fillets with the seafood seasoning.
  3. Heat a non-stick pan over medium-low heat. Drizzle the pan with olive oil. When the pan is hot, add the seasoned fish. Sauté the fillets until they are golden. It’ll take about 3 minutes per side depending on the size of the fillet. Turn the fish over when they start to turn white on the side. The fish are cooked through when they flake easily with a fork. Cook the rockfish in batches as necessary. Serve and enjoy.


Yield: 4 servings, Serving Size: 6 ounces

Amount Per Serving:  Calories: 264,  Total Fat: 10.8g, Saturated Fat: 1g,  Cholesterol: 81mg, Sodium: 492.1mg, Carbohydrates: 0.4g, Fiber 0.1g, Sugars: 0g, Protein 42.6g

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3.3/5 (24 Reviews)

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