Buttery, flaky rockfish is pan-seared to crisp perfection and paired with caramelized, sweet roasted delicata squash and a tangle of garlicky sautéed kale. A bright, Northwest-leaning dinner that’s fast, seasonal, and weeknight-easy.
Details
Ingredients
- Rockfish fillet (Wild Caught Fresh) 0.75 lb $9.99 → $6.99/lb sale (about $5.24 for 0.75 lb)
- Frieda's Delicata squash 1 medium (about 1 lb), halved, seeded, sliced 1/2-inch $1.49/lb
- Organic Kale (16 oz bag) 8 oz, stemmed, roughly chopped $2.99 (use half: ~$1.50)
- Organic Garlic 3 cloves, minced (divided) $6.99/lb
- Olive oil 3 tbsp (divided)
- Salt & black pepper To taste
- Red pepper flakes (optional) Pinch
- Lemon wedges (optional) For serving
Instructions
- Heat oven to 425°F. Toss delicata with 1 tbsp olive oil, salt, and pepper. Roast on a sheet pan until tender and caramelized, 18–22 minutes, flipping once.
- Season rockfish all over with 1/2 tsp salt and 1/4 tsp pepper. Pat very dry.
- Sear fish: Heat 1 tbsp olive oil in a large skillet over medium-high until shimmering. Add fish and cook 3–4 minutes per side until just opaque and flakes easily (thicker pieces may need 1–2 minutes more). Transfer to a warm plate.
- Sauté kale: In the same skillet, lower heat to medium. Add 1 tbsp olive oil and 2 minced garlic cloves; cook 20 seconds. Add kale, a pinch of salt, and 2 tbsp water; sauté until wilted and glossy, 2–3 minutes. Finish with red pepper flakes if using.
- Plate fish with roasted delicata and garlicky kale. Add lemon wedges if desired and serve immediately.
Health notes: Estimated calories per serving: ~500. Healthiness: high-protein, omega-3 rich fish, fiber-packed squash and kale; moderate oil.
Drink pairing: Crisp Washington Riesling or a citrusy pilsner.