Careme

Location: Quality Food Center - Wallingford (4500 Wallingford Ave N)

Pan-Seared Rockfish with Lemon-Garlic Butter Sauce, Roasted Beets & Cabbage-Apple Slaw

Pacific Northwest rockfish goes weeknight-easy with a quick sear and a lemony, garlicky pan sauce. Pair it with sweet-savory roasted beets and a crunchy cabbage-apple slaw for a bright, seasonal March plate.

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Ingredients

  • Fresh Rockfish Fillet Pacific Caught (sustainably sourced) 1 lb $6.99 (sale) per lb
  • Loose Red Beets 1 lb $2.89 per lb
  • Green Cabbage 1 lb (you’ll use about 1/2 lb) $1.49 per lb
  • Kroger® Granny Smith Apples – 3 Pound Bag 1 apple $3.99
  • Pompeii® Lemon Juice 2 tbsp (from bottle) $2.50 per bottle
  • Garlic 2 cloves (from 1 head) $1.50 each
  • Jumbo Red Onions 1/4 lb (about 1/4 onion) $2.49 per lb

Instructions

  1. Prep: Heat oven to 425°F. Scrub 1 lb beets and cut into 3/4-inch wedges (peel if you prefer). Thinly slice 1/4 red onion (about 1/4 lb). Shred about 1/2 lb green cabbage (save the rest for another meal). Core and julienne 1 Granny Smith apple. Mince 2 garlic cloves. Pat dry 1 lb rockfish and portion into 2 fillets.
  2. Roast beets (oven): Toss 1 lb beet wedges with 1–2 tbsp oil, salt, and pepper. Roast at 425°F until tender and caramelized, 25–30 minutes, tossing halfway.
  3. Slaw (no-cook): In a bowl, toss shredded ~1/2 lb cabbage + julienned 1 apple + sliced 1/4 red onion. Dress with 1 tbsp lemon juice, 1 tbsp oil, salt, and pepper. (Optional pantry add-ins: a spoon of mayo or Greek yogurt for creaminess; a pinch of sugar to balance.)
  4. Sear fish (stove): Heat 1 tbsp oil in a nonstick or well-seasoned skillet over medium-high. Season 1 lb rockfish with salt and pepper. Sear 2–3 minutes on the first side until golden; flip and cook 1–3 minutes more until it flakes easily (timing depends on thickness). Transfer to plate.
  5. Pan sauce (same skillet): Lower heat to medium. Add minced 2 garlic cloves and cook 20–30 seconds. Add 1 tbsp lemon juice plus 2–3 tbsp water; scrape up browned bits. Swirl in 1 tbsp butter (pantry) or 1 tbsp olive oil to finish; taste and salt as needed.
  6. Serve: Plate seared rockfish, spoon lemon-garlic sauce over top, add roasted beets on the side, and finish with the crunchy cabbage-apple slaw.

Cook time: 35 minutes

Estimated cost: $14–20

Health notes: ~650–850 kcal per serving (depends on oil). Excellent lean protein and omega-3s (fish). Beets + cabbage bring fiber; go lighter on oil to reduce calories.

Drink pairing: Rockfish is delicate—keep wines high-acid and not too oaky. Beets add earthy sweetness, so choose something zesty or lightly aromatic.

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Planned by Careme.