March 15, 2016

Rockfish Recipe

Best Roasted Red Banded Rockfish Recipe

Are you staring at a package of frozen or fresh fish filets and wondering how to cook roasted red banded rockfish? Rockfish are a wild-caught variety of commercial fish native to the Pacific Ocean, also known as ocean perch or sea perch. If you would like to learn how to make roasted red banded rockfish, use this delicious, simple roasted red banded rockfish recipe as a great way to spice up your next family dinner.
Rockfish Recipe

How long will it take to prepare this roasted red banded rockfish recipe? With this guide to how to cook roasted red banded rockfish, your main course can be ready in as little as 15 minutes, leaving no one asking, "How long until dinner?" This includes 5 minutes of preparation and 10 minutes cook time. Serves 4.

Yield: Serves 4.

Cooking Method: Oven roasting.

Nutrition Information

  • Calories Per Serving: 255
  • Sugar: 0 g
  • Carbohydrates: 0 g
  • Cholesterol: 47.6 mg
  • Fat: 19 grams
  • Fiber: 0 g
  • Protein: 21.2 g
  • Saturated Fat: 2.73 g
  • Serving Size: approximately 4 oz.
  • Sodium: 560 mg

Total Cooking Time: 10 minutes



  • 4 rockfish filets, approximately 4 oz. each
  • 5 tbsp olive oil
  • 4 tbsp lemon juice
  • 2 tsp lemon pepper
  • 4 cloves garlic, diced
  • salt and pepper to taste

Rockfish Recipe

Preparation Instructions: How to Make Roasted Red Banded Rockfish

1. If using frozen fish filets, thaw in the refrigerator for at least 4 hours. The best prices may be found with frozen filets.

2. Preheat oven to 350 degrees Fahrenheit.

3. Grease a glass baking dish with 1 tbsp olive oil.

4. Place fish filets in a single layer in the dish.

5. Drizzle 1 tbsp olive oil over each filet.

6. Sprinkle each filet with 1 tbsp lemon juice and 1/2 tsp lemon pepper.

7. Add salt and pepper to taste.

8. Bake for 10 minutes, or until the fish flakes easily when pierced with a fork.

Eating wild-caught fish is a great tasting, delicious way to introduce healthy omega-3 fatty acids into your diet - perhaps the best way, and at lower prices than omega-3 supplements. Refer to this handy guide on how to cook red banded rockfish. Don your best chef's hat and get cooking!

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