Pan-Seared Rockfish with Brown Butter

Pan-Seared Rockfish with Brown Butter recipe videos

Pan-Seared Rockfish with Brown Butter is a simple yet elegant dish featuring a delicate, mild white fish fillet crisped in a skillet and finished with a nutty, aromatic brown butter sauce. It typically uses rockfish, butter, lemon, and fresh herbs like parsley or thyme. This preparation is a classic technique found in French and American coastal cuisine.

🍽️ Nutrition at a glance

This dish is high in protein and healthy fats, while being very low in carbohydrates. It provides a good source of omega-3 fatty acids, vitamin D, and selenium, with a rough calorie ballpark of 350-450 kcal per serving.

Nutrition breakdown

Calories	380 kcal
Protein	34 g
Carbs	1 g
Fat	26 g
Fiber	0 g
Sugar	0 g
Sodium	220 mg
Vitamin D	10 mcg
Selenium	40 mcg
Vitamin B12	2.5 mcg
Phosphorus	280 mg
Niacin (B3)	6 mg
Potassium	480 mg
Omega-3s	0.5 g
Vitamin A	150 mcg

Per 1 fillet (170 g) · estimated, varies by recipe

💡 What's interesting

The 'brown butter' (beurre noisette) technique is a cornerstone of French cuisine, transforming simple butter into a complex, nutty sauce that perfectly complements the sweet, flaky rockfish. Nutritionally, the combination of lean protein and heart-healthy fats makes it a satisfying and nutrient-dense meal.