Pan-Seared Rockfish with Lemon Garlic Cream Sauce
Golden pan-fried rockfish coated in almond flour and protein powder, topped with a bright lemon garlic cream sauce infused with white wine. This seafood-inspired seafood (keto, low carb) ready in about 30 minutes blends almond flour, unflavored protein powder, salt into a versatile sauce that lifts everything from grain bowls and roasted vegetables to grilled proteins — a small-batch staple worth keeping in the fridge. Each serving lands at about 390 calories and feeds 4, so a small batch covers several meals across the week without taking over the fridge. 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 (about 6 oz each) rockfish fillets
- 1/2 cup almond flour
- 2 tbsp unflavored protein powder
- 1 tsp salt
- 1/2 tsp black pepper
- 3 tbsp olive oil
- 2 tbsp unsalted butter
- 3, minced garlic cloves
- 1/4 cup dry white wine
- 1/2 cup heavy cream
- 2 tbsp lemon juice
- 2 tbsp, chopped fresh parsley
Instructions
- Step 1: In a shallow dish, combine 1/2 cup almond flour, 2 tbsp unflavored protein powder, 1 tsp salt, and 1/2 tsp black pepper; mix well.
- Step 2: Pat dry 4 rockfish fillets (6 oz each), then dredge each fillet in the almond flour mixture, pressing gently to coat evenly.
- Step 3: Heat 3 tbsp olive oil and 2 tbsp unsalted butter in a large skillet over medium-high heat until butter is foaming.
- Step 4: Add the fillets to the skillet and cook for 3-4 minutes per side until golden and crisp, and fish flakes easily with a fork; transfer to a warm plate.
- Step 5: In the same skillet, reduce heat to medium and add 3 minced garlic cloves; sauté for 30 seconds until fragrant.
- Step 6: Pour in 1/4 cup dry white wine, scraping up browned bits from the pan; let simmer for 2 minutes until reduced by half.
- Step 7: Stir in 1/2 cup heavy cream and 2 tbsp lemon juice; simmer gently for 3-4 minutes until the sauce thickens and coats the back of a spoon.
- Step 8: Return fish to the skillet briefly to warm through, spooning sauce over.
- Step 9: Garnish with 2 tbsp chopped fresh parsley and serve immediately.
Equipment for this recipe
Top-rated tools to make this recipe successfully.
Frequently asked questions
How long does Pan-Seared Rockfish with Lemon Garlic Cream Sauce take to make?
Total time is about 30 minutes (10 min prep + 20 min cook). A small batch typically covers several meals in the week — store as the recipe directs.
How do I store leftover Pan-Seared Rockfish with Lemon Garlic Cream Sauce?
Transfer to an airtight jar and refrigerate for up to 5–7 days. Most sauces freeze well for up to 2 months — portion into small containers or freezer bags so you can thaw only what you need. Stir before serving; cream- or yogurt-based sauces may separate on standing.
Can I substitute ingredients in Pan-Seared Rockfish with Lemon Garlic Cream Sauce?
Yes — most ingredients in this recipe have flexible swaps. For oil, use any neutral high-smoke-point oil (avocado, grapeseed, refined coconut). For aromatics, dried herbs at ⅓ the volume of fresh work in a pinch. The full ingredient list is shoppable on Instacart so you can see substitutes in real time.
How do I scale Pan-Seared Rockfish with Lemon Garlic Cream Sauce for a different number of people?
The recipe is written for 4 servings. Multiply each ingredient by (your serving target / 4). Cook time stays roughly the same up to 2x; for 3-4x batches, switch from a skillet to a sheet pan or stockpot so the food isn't crowded — overcrowding steams instead of browns.
Is Pan-Seared Rockfish with Lemon Garlic Cream Sauce keto?
Yes — this recipe is tagged keto, low carb, gluten free based on its ingredient list. Always cross-check labels for packaged ingredients (sauces, broths, condiments) since formulations vary by brand.
