Pan-Seared Rockfish with Lemon–Caper Pan Sauce & Sautéed Broccoli-Cauliflower
Flaky WA rockfish with a bright lemon-caper style pan sauce (no cream), plus quick sautéed broccoli. Very light and clean-tasting.
Back to full listIngredients
- Rockfish Fillet (Wild Caught Fresh) 12–14 oz (2 fillets) $5.99/lb (sale)
- Simple Truth Organic® Broccoli and Cauliflower 1 bag (use ~12–16 oz) $4.89 (16 oz)
- Organic Garlic (or Simple Truth Organic® Garlic Bulbs) 2 cloves, minced $2.79/3 ct (or $6.99/lb)
- Lemon 1 (2 tbsp juice + optional zest)
- Capers 1 1/2 tbsp (optional but recommended)
- Chicken stock or water 1/4 cup
- Olive oil 1 1/2 tbsp, divided
- Salt and black pepper to taste
Instructions
- Pat fish dry; season with salt and pepper.
- Sauté broccoli/cauliflower: heat 2 tsp oil in a skillet over medium-high. Add veg + pinch salt + 2 tbsp water; cover 2 minutes, then uncover and cook 4–6 minutes until tender-crisp. Transfer to plates.
- In the same skillet, heat 1 tsp oil over medium-high. Sear rockfish 2–4 minutes per side (depending on thickness) until it flakes easily. Transfer to a plate.
- Lower heat to medium. Add remaining oil, then garlic; cook 30 seconds. Add stock/water and capers; simmer 1 minute, scraping browned bits.
- Finish with lemon juice (and zest). Taste and adjust salt/pepper.
- Serve fish topped with pan sauce alongside the sautéed veg.
Health notes: ~450–550 kcal/person. Lean protein + high-veg; keep oil to 2 tsp for extra light.
Drink pairing: Dry Washington Sauvignon Blanc or Pinot Gris; sparkling water with lemon.