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Pan-seared Rockfish with Fresh Herbs

Rockfish fillets are pan-seared in seasoned browned butter, and topped with fresh herbs (dill, rosemary and thyme) in this delicious, low calorie seafood dish!


  • 2 rockfish fillets , approx. 5 ounces each

  • 1 pinch salt, pepper and garlic powder , to lightly season each fish fillet

  • 3 Tablespoons butter

  • 1/2 Tablespoon olive oil

  • 4 sprigs fresh dill

  • 4 sprigs fresh rosemary

  • 4 sprigs fresh thyme

For Garnish:

  • 2 sprigs fresh dill , 1 for each fillet

  • 2 sprigs fresh rosemary , 1 for each fillet

  • 4 slices lemon , thinly sliced


  1. Lightly season the fish on one side with salt, pepper, and a teensy bit of garlic powder.

  2. Melt butter and olive oil in a large skillet on medium heat. Add rosemary, thyme and dill to the butter as it melts to help infuse a little fresh herb flavor. Add the fish to skillet, and place the herbs on top of each piece while they cook (takes about 3-4 minutes to pan-sear the bottom of the fish to a golden brown color). Transfer herbs to side of skillet, and carefully turn fish to the other side, and continue cooking. While the fish cooks, spoon some of the melted butter over the pieces of fish. After spooning butter over fish, place the herbs back on top, and continue cooking fish approximately 3-4 additional minutes until done, and fish flakes easily.

  3. Transfer fish to individual serving plates (I used two spatulas so the long fillets wouldn't break in the middle). Garnish each fillet with two lemon slices and a fresh twig of rosemary and dill, if desired (they make the fish look really nice on the plate!). Serve, and enjoy!

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