How to Cook Rock Fish

Yellowtail Rockfish

Rockfish are a variety of ocean perch found in the Atlantic and Pacific. They can be broiled, baked, pan fried and grilled -- either the whole fish or large fillets. These deep-water fish offer a sporting challenge for the angler, or can be bought readily at grocery stores and seafood markets. Look for rockfish fillets that are pale white and firm when pressed with a fingertip. There should be no fishy odor. Instead, rockfish should smell clean and fresh with just a hint of brine like the ocean. Rockfish is low in fat, high in protein and rich in Vitamin E.

Things You'll Need

• Cooking utensils Outdoor grill Broiler tray Spices Fresh rockfish flour, cornmeal, bread crumbs

Instructions

1. Grill whole rockfish or fillets skin-side down on a sheet of aluminum foil directly on a hot grill. Cover and cook until the fish is opaque and beaded with sweat on the surface, about 10 minutes.

2. Baste the fish with a marinade of your choosing or olive oil, butter and lemon juice. Season to taste.

3. Bake rockfish in a lightly oiled glass baking dish. Baste with butter, olive oil and lemon juice and bake at 450°F for 10 minutes for fillets an inch thick or less. Add 8-10 minutes of baking time for each additional inch of thickness. Rockfish is done when the flesh turns white, is moist and flakes with a fork.

4. Broil whole marinated rockfish on an oiled broiler pan, Fillets should be placed skin-side down on the broiler. Broil 8-10 minutes.

5. Pan fry skinned rockfish fillets dipped in crumbs, cornmeal or flour seasoned with salt and pepper. Fry in melted butter or oil for 6 minutes, flipping the fillets at the halfway mark.

6. Serve rockfish with lemon and lime wedges, wild rice, and fresh fruit or a green salad.

Resources

• Read this Article in Spanish