Rockfish: The Sustainable And Affordable Hero of Seafood
Rockfish is gaining in popularity and with good reason. If you’re a seafood lover, you’ve likely already eaten rockfish, but it might have been served to you as snapper, perch, or rock cod. It is one of the most sustainable fish options available and this versatile fish is perfect for a variety of summer recipes.
It hasn’t always been this way. Back in 2000, experts sounded the alarm that many species of West Coast rockfish were on the verge of collapse. In the years that followed, fishermen, regulators, and conservationists worked together to reverse the disaster. Management programs were adopted, catch limits were followed, new fishing gear was designed, and fishing in sensitive areas was banned. Populations were revitalized, returning rockfish to a “Best Choice” by Monterey Bay Aquarium’s Seafood Watch program.
Pacific Rockfish are a common near-shore fish on North America's West Coast. There are more than 70 different types of rockfish, and they are part of the much larger fish genus of Sebastes. They can vary in size (with fish ranging from as small as one pound to as large as 40 pounds) and are some of the longest-living vertebrates in the world. One of the oldest rockfish that researchers have been able to age was over 120 years. They come in a variety of colors (from bright red and orange to blander black or gray). But what all the varieties of rockfish share are their mild flavor and lean texture.
Wild caught rockfish is an excellent source of lean protein and omega-3 fatty acids and a recent study found they are lower in mercury than many other popular kinds of fish.
Rockfish has a mild, slightly sweet flavor, making it a delicious clean-tasting fish. It's the perfect choice when you are making a white fish recipe that features bold flavors that complement the robust qualities of this species. Firm in texture, Pacific Rockfish is easy to pan-fry, grill, or bake. It’s ideal for deep-frying, making it a good choice for fish and chips and fish tacos. It also works great in Asian recipes that call for white fish.
We’ve outlined a few of our favorite recipes below!
Grilled Rockfish with Garlic and Basil
Serves 4
Ingredients
2 lb Rockfish filet
3 tb olive oil
1 tb Lemon juice
4 tb Butter
4 clove Garlic
2 tb Fresh basil, chopped
1 dash Cayenne pepper
Instructions
Marinate the fish in the oil and lemon juice for at least 30 minutes before grilling.
Grill for 10 to 15 min, turning only once. Time depends on the thickness of your fish.
Heat the butter and stew the garlic for 3 min stirring constantly to make sure it doesn’t brown.
Add the basil, cayenne pepper and remove from the heat.
Either pour the garlic butter over the fish or serve it in a gravy boat on the side.
Rockfish Tacos with Lime-Cilantro Crema
Serves 4
Ingredients
Crema:
1/4 cup thinly sliced green onions
1/4 cup chopped fresh cilantro
3 tablespoons mayonnaise
3 tablespoons sour cream
1 teaspoon grated lime rind
1 1/2 teaspoons fresh lime juice
1/4 teaspoon salt
1garlic clove minced
Tacos
1 teaspoon ground cumin
1 teaspoon ground coriander
1/2 teaspoon smoked paprika
1/4 teaspoon 1/4 teaspoon ground red pepper
1/8 teaspoon salt
1/8 teaspoon garlic powder
1 1/2 pounds rockfish
Vegetable oil
8 (6 inch) tortillas
2 cups shredded cabbage
Directions
Preheat oven to 425°.
To prepare crema, combine the first 8 ingredients in a small bowl; set aside.
To prepare tacos, combine cumin and next 5 ingredients (through garlic powder) in a small bowl; sprinkle spice mixture evenly over both sides of fish.
Place fish on a baking sheet brushed with oil. Bake at 425° for 9 minutes or until fish flakes easily when tested with a fork or until desired degree of doneness.
Place fish in a bowl; break into pieces with a fork.
Heat tortillas according to package directions.
Divide fish evenly among tortillas; top each with 1/4 cup cabbage and 1 tablespoon crema.
Asian Steamed Rockfish
Serves 4
Ingredients
8 4-to-5-ounce skinless rockfish fillets
Kosher salt and freshly ground pepper
5 scallions, cut into 2-inch pieces
1 2-inch piece ginger, peeled and cut into matchsticks
2 tablespoons low-sodium soy sauce
3 tablespoons peanut oil
3 cloves garlic, minced
1 jalapeno pepper (red or green), seeded and cut into matchsticks
1/2 teaspoon sugar
1 red bell pepper, cut into matchsticks
Cooked white rice, for serving
Directions
Rinse the fish under cold water and pat dry. Sprinkle with 1 teaspoon salt and a few grinds of pepper. Arrange 4 fillets in a single layer in a glass or enamel pie plate. Top with half each of the scallions and ginger, then lay the remaining 4 fillets on top. Drizzle with 1 tablespoon soy sauce and refrigerate until ready to cook, or up to 30 minutes.
Remove the fish from the refrigerator. Fill a wok or large Dutch oven with 2 to 3 inches of water; bring to a boil. Put a large steamer in the wok (the water should not touch the bottom of the steamer). Set the pie plate in the steamer, cover and steam until the fish is cooked through, 15 to 20 minutes. Transfer the fish to a plate and drizzle with any collected juices.
Heat the peanut oil in a small skillet over medium-high heat. Add the remaining ginger, the garlic, jalapeno, sugar and 1/2 teaspoon salt and stir-fry 30 seconds. Add the remaining 1 tablespoon soy sauce and remove from the heat. Slice the remaining scallions into matchsticks and scatter over the fish along with the bell pepper. Pour the ginger mixture on top. Serve with rice.