Entree: Bermuda – Central Culinary Region – Pan-Fried Rockfish (Pan-seared local rockfish fillets with a simple lemon-butter sauce and fresh herbs)

Food safety reminder: Follow safe food-handling practices and use a food thermometer to verify safe internal cooking temperatures.

Serving Size: 4

Approximate Time

Prep 10 min

Cook 15 min

Total 25 min

Ingredients

U.S. measurements first, metric equivalents in parentheses. Conversions are approximate; oz means weight ounces, not fluid ounces.

- 4 rockfish fillets, approx. 6 oz (170 g) each
- Salt to taste
- 1 tsp (5 g) freshly ground black pepper
- 1/2 cup (60 g) all-purpose flour for dredging
- 2 tsp (6 g) paprika (optional)
- 3 tbsp (45 ml) olive oil or vegetable oil, divided
- 2 tbsp (30 g) unsalted butter
- 1 clove garlic, minced (0.106 oz (3 g))
- 1/4 cup (60 ml) dry white wine or fish stock (optional)
- 2 tbsp (30 ml) fresh lemon juice
- 2 tbsp (30 g) capers, drained
- 2 tbsp (8 g) fresh parsley, chopped
- Lemon wedges for serving

Show original ingredient measurements

- 4 rockfish fillets, approx. 6 oz (170 g) each
- Salt to taste
- 1 tsp (5 g) freshly ground black pepper
- 1/2 cup (60 g) all-purpose flour for dredging
- 2 tsp (6 g) paprika (optional)
- 3 tbsp (45 ml) olive oil or vegetable oil, divided
- 2 tbsp (30 g) unsalted butter
- 1 clove garlic, minced (3 g)
- 1/4 cup (60 ml) dry white wine or fish stock (optional)
- 2 tbsp (30 ml) fresh lemon juice
- 2 tbsp (30 g) capers, drained
- 2 tbsp (8 g) fresh parsley, chopped
- Lemon wedges for serving

Instructions

U.S. measurements first, metric equivalents in parentheses. Conversions are approximate.

1. Pat 4 rockfish fillets (approx. 6 oz (170 g) each) dry with paper towels. Season both sides with salt and 1 tsp (5 g) black pepper.
2. In a shallow dish combine 1/2 cup (60 g) all-purpose flour and 2 tsp (6 g) paprika if using. Dredge each fillet lightly in the flour, shaking off excess.
3. Heat 2 tbsp (30 ml) olive oil in a large skillet over medium-high heat until shimmering. Add 2 fillets (do not overcrowd) and cook until golden brown and crisp, about 3–4 minutes per side depending on thickness. Transfer to a warm plate and keep covered. Add remaining 1 tbsp (15 ml) oil and cook remaining fillets the same way.
4. Reduce heat to medium-low. In the same skillet melt 2 tbsp (30 g) unsalted butter and add 1 clove (0.106 oz (3 g)) minced garlic; cook 30 seconds until fragrant but not browned.
5. Deglaze the pan with 1/4 cup (60 ml) dry white wine or fish stock, scraping any browned bits, and simmer 1–2 minutes to reduce slightly.
6. Stir in 2 tbsp (30 ml) fresh lemon juice and 2 tbsp (30 g) drained capers. Return the fillets to the pan briefly to warm and coat with sauce, about 1 minute.
7. Sprinkle with 2 tbsp (8 g) chopped parsley and serve immediately with lemon wedges alongside.

1. Pat 4 rockfish fillets (approx. 6 oz / 170 g each) dry with paper towels. Season both sides with salt and 1 tsp (5 g) black pepper.
2. In a shallow dish combine 1/2 cup (60 g) all-purpose flour and 2 tsp (6 g) paprika if using. Dredge each fillet lightly in the flour, shaking off excess.
3. Heat 2 tbsp (30 ml) olive oil in a large skillet over medium-high heat until shimmering. Add 2 fillets (do not overcrowd) and cook until golden brown and crisp, about 3–4 minutes per side depending on thickness. Transfer to a warm plate and keep covered. Add remaining 1 tbsp (15 ml) oil and cook remaining fillets the same way.
4. Reduce heat to medium-low. In the same skillet melt 2 tbsp (30 g) unsalted butter and add 1 clove (3 g) minced garlic; cook 30 seconds until fragrant but not browned.
5. Deglaze the pan with 1/4 cup (60 ml) dry white wine or fish stock, scraping any browned bits, and simmer 1–2 minutes to reduce slightly.
6. Stir in 2 tbsp (30 ml) fresh lemon juice and 2 tbsp (30 g) drained capers. Return the fillets to the pan briefly to warm and coat with sauce, about 1 minute.
7. Sprinkle with 2 tbsp (8 g) chopped parsley and serve immediately with lemon wedges alongside.