Sauteed Rockfish Recipe

Prepare and roast squash

Preheat oven to 425°F (220°C). Place the cubed and sliced squashes on a rimmed baking sheet in a single layer. Drizzle with 2 tablespoons olive oil and toss to coat. Sprinkle 1 teaspoon kosher salt, 1 teaspoon black pepper, and the thyme over the squash. If using, drizzle 1 teaspoon maple syrup or honey and toss again so pieces are lightly glazed. Spread evenly and roast for 25–30 minutes, turning once halfway through, until edges are caramelized and squash is tender when pierced with a fork. Remove from oven and leave on the baking sheet to keep warm.

Make the dressing

In a medium bowl, whisk together 3 tablespoons lemon juice, 1 teaspoon Dijon mustard, 3 tablespoons mayonnaise, 2 tablespoons Greek yogurt, 1 teaspoon honey, 1 teaspoon minced garlic, 1 teaspoon salt, and 1 teaspoon pepper. Slowly whisk in 1 cup extra-virgin olive oil until the dressing is emulsified and creamy. If the dressing is too thick, whisk in up to 2 tablespoons water, 1 tablespoon at a time, until it reaches a pourable but creamy consistency. Taste and adjust salt, lemon, or honey to preference. Refrigerate until ready to use; bring to room temperature before plating if chilled.

Season and dust fillets

Pat the rockfish fillets dry with paper towels. Season both sides lightly with kosher salt (about 1/4 tsp per fillet) and freshly ground black pepper. Lightly dust each fillet on both sides with the tablespoon of flour, shaking off excess. This helps create a light crust and aids in browning.

Sauté the fish

Heat a large skillet over medium-high heat. Add 1 tablespoon olive oil and 2 tablespoons unsalted butter. When the butter foams and begins to brown slightly, add the fillets to the pan, spacing them so they do not touch. Cook undisturbed for 3–4 minutes, until the underside is golden and releases easily. Flip carefully and cook 2–3 more minutes, or until the fish is opaque through and flakes easily (internal temperature about 135–140°F / 57–60°C). Transfer cooked fillets to a plate and season lightly with a small pinch of salt.

Optional pan sauce

If desired, remove the skillet from heat for a moment, add a splash (about 1 tablespoon) of lemon juice to deglaze, scraping browned bits, then swirl in an additional 1/2 tablespoon butter for gloss. Spoon this over the fillets before plating.

Assemble the dish: divide the roasted squash medley among four plates (about 1 to 1 1/4 cups squash per plate). Place one sautéed rockfish fillet on top of each pile of squash. Spoon 1–2 tablespoons of the creamy lemon vinaigrette around and lightly over the fish and squash (reserve extra dressing for service).

Garnish: scatter a small handful (about 1 tablespoon) of microgreens or baby arugula beside each fillet, sprinkle 1/2 tablespoon toasted pumpkin seeds or chopped toasted walnuts over the squash for texture, and finish with a light dusting of lemon zest. Serve immediately while fish is hot and squash is warm.