Light Pan-Seared Rockfish with Lemon–Garlic Tomato Pan Sauce & Sautéed Broccoli
Light, bright, and simple: flaky rockfish quickly pan-seared and topped with a warm tomato-garlic pan sauce. Served with garlicky sautéed broccoli for an easy, winter-friendly WA dinner (no pasta, no heavy cream).
Back to full listIngredients
- Rockfish Fillet (Wild Caught Fresh) 12–14 oz total (2 fillets) $5.99/lb (sale)
- Fresh Organic On the Vine Tomatoes 10–12 oz, diced (about 2 medium) $3.99/lb
- Organic Garlic (or Simple Truth Organic® Garlic Bulbs) 3 cloves, minced $6.99/lb (or $2.79/3 ct)
- Organic Broccoli Bunch (or Baby Organic Broccoli) 1 bunch (about 12–16 oz), cut into florets $3.49/lb (or $4.99/lb)
- Olive oil 2 tbsp, divided
- White wine or chicken stock 1/4 cup
- Lemon 1 (zest optional; 2 tbsp juice)
- Red pepper flakes (optional) pinch
- Salt and black pepper to taste
Instructions
- Make the broccoli: In a large skillet over medium-high, add 1 tbsp olive oil. Add broccoli, a pinch of salt, and 2 tbsp water. Cover 2 minutes to steam, then uncover and sauté until bright, tender-crisp, and lightly browned, 4–6 minutes more. Add 1 clove garlic for the last 30 seconds. Transfer to plates; squeeze a little lemon over top.
- Sear the rockfish: Pat fish dry; season with salt and pepper. Wipe out the skillet, heat 1 tsp oil over medium-high. Sear fish 2–4 minutes per side (depending on thickness) until opaque and it flakes easily. Transfer to a plate.
- Tomato pan sauce: Reduce heat to medium. Add remaining 2 tsp oil, then remaining garlic; cook 30 seconds. Add diced tomatoes, pinch of salt, pepper, and optional red pepper flakes. Cook 3–5 minutes until tomatoes soften and release juices. Add wine/stock; simmer 1–2 minutes. Finish with lemon juice (and zest if using).
- Serve: Spoon warm tomato-garlic sauce over the rockfish and serve with the broccoli.
Health notes: ~450–550 kcal/person (depending on oil). Healthiness: Light—lean fish + lots of veg; minimal added fat.
Drink pairing: Wine: dry Washington Sauvignon Blanc. Non-alcoholic: sparkling water with lemon.