Pan-Seared Pacific Rockfish with Lemon Caper Sauce

By AislePrompt Editorial · Published 2026-07-26 · Updated 2026-07-26

A light seafood entrée featuring tender pan-seared Pacific rockfish fillets topped with a bright, tangy lemon caper sauce inspired by California coastal flavors. This seafood recipe (gluten free option), ready in about 20 minutes, pairs Pacific rockfish fillets, all-purpose flour, sea salt for a weeknight-friendly dinner that comes together with one pan and minimal cleanup. Each serving lands at about 280 calories and feeds 4, so it slots cleanly into a weekly meal plan and pairs well with rice, quinoa, or a quick salad. Tap "Plan a meal with the AI" below to drop this recipe into your week and send the ingredients straight to Instacart. Nutrition values are approximate, calculated from USDA FoodData Central (fdc.nal.usda.gov) — verify against ingredient labels for any health-driven dietary plan.

Ingredients

• 4 fillets (6 oz each) Pacific rockfish fillets
• 1/4 cup all-purpose flour
• 1 tsp sea salt
• 1/2 tsp freshly ground black pepper
• 3 tbsp unsalted butter
• 2 tbsp extra virgin olive oil
• 3, minced garlic cloves
• 3 tbsp fresh lemon juice
• 2 tbsp, drained capers
• 2 tbsp, chopped fresh parsley

The pan we’d use for this → Best Nonstick Cookware for 2026: Top 5 Skillet Picks + Buying Guide

Instructions

1. Step 1: Pat dry 4 Pacific rockfish fillets (6 oz each) with paper towels. In a shallow dish, mix 1/4 cup all-purpose flour with 1 tsp sea salt and 1/2 tsp freshly ground black pepper. Lightly dredge each fillet in the seasoned flour, shaking off excess.
2. Step 2: Heat 2 tbsp extra virgin olive oil and 2 tbsp unsalted butter in a large nonstick skillet over medium-high heat until the butter foams and sizzles.
3. Step 3: Add the fillets to the pan, cooking for 3-4 minutes per side until the fish is golden brown and flakes easily with a fork. Transfer the fillets to a warm plate.
4. Step 4: Reduce heat to medium-low and add the remaining 1 tbsp unsalted butter to the skillet. Stir in 3 minced garlic cloves and sauté for 30 seconds until fragrant.
5. Step 5: Add 3 tbsp fresh lemon juice and 2 tbsp drained capers to the pan, simmering for 1 minute until the sauce thickens slightly.
6. Step 6: Remove from heat and stir in 2 tbsp chopped fresh parsley. Spoon the lemon caper sauce evenly over the rockfish fillets and serve immediately.