Roasted Rockfish with Warm Tomato-Parsley Topping
Protein prep 3 of 3. Oven-roasted rockfish with a tomato-olive style profile using in-season-feeling greenhouse tomatoes and parsley. Keeps the seafood option different from your recent lemon salmon/steelhead/shrimp dishes.
Back to full listIngredients
- Rockfish Fillet (Wild Caught Fresh) 1 lb $6.99 sale
- Roma Tomatoes or On-the-Vine Tomatoes 1 lb $2.99-$3.99/lb
- Shallots or Yellow Onion 1/4 lb $4.49/lb or $1.49/lb
- Garlic 2 cloves $1.50 each
- Parsley 2 tablespoons $1.69 each
- Lemon 1/2 lemon $4.99/2 lb bag
- Oil, salt, pepper, optional olives/capers from pantry to taste pantry
Instructions
- Heat oven to 400°F.
- Dice 1 lb tomatoes and mince shallot or onion plus 2 garlic cloves.
- Place 1 lb rockfish in a lightly oiled baking dish and season with salt and pepper.
- Scatter tomatoes, shallot, and garlic around and over the fish; drizzle with oil.
- Bake 12 to 15 minutes until fish flakes easily.
- Finish with 1 to 2 teaspoons lemon juice and 2 tablespoons chopped parsley.
- Cool gently and portion for meal prep.
Cook time: 40 minutes
Estimated cost: ~$13.00 total
Health notes: Lean, high-protein seafood prep with light acidity.
Drink pairing: Sauvignon Blanc