Friday, March 14, 2014

Pan-fry Rock Fish fillet

Pan-fry Rock-fish Fillet

Here's is simple recipe for an inexpensive Rock fish. Consuming fish on a regular basis offers several benefits.  Rock fish provide low calories protein and they are a good source of selenium and vitamin D.


  • 2 teaspoon of ground garlic 
  • 2 teaspoon of dried tarragon flakes
  • 1 teaspoon ground black pepper 
  • 1 teaspoon paprika 
  • 1 teaspoon of kosher salt
  • 4 tablespoons granulated chicken or 2 teaspoon MSG
  •  4 tablespoons of olive oil 
  • A wedge of lime
 Ingredients Search here


  • 1 cup of shredded cabbage 
  • 4 large mushrooms, sliced 
  • 2 tablespoons of olive oil
  • drippings from the Rock fish
  • 1/2 teaspoon of salt
  • 1 teaspoon of ground black peppers


In a large Bowl, add your ground garlic, dried tarragon flakes, ground black pepper, paprika,  kosher salt,granulated chicken and olive oil. Gently massage the fish thoroughly. After the Rock fish is incorporated with the ingredients, cover and refrigerate for at least 30 min. 


Start by preheating the skillet on medium heat. Add the marinaded Rock fish on to the skillet and fry it until it's half way cooked. Reduce heat to low, Flip on to the other side and cover for another 2 minutes until fish cooks through. 
Place fish onto a large plate and cover to retain it's moister. Keep the dripping.


This combination of veggies went as a perfect side to the rock fish.

Start by turning the heat on medium. Add the sliced mushrooms onto the sizzling fish drippings. Let the mushroom sit until the drippings evaporate into the mushrooms, this makes the mushrooms extra flavorful and retains the golden brown color. Flip the mushrooms one by one.

Add in the cabbage follow by the salt and pepper. Finally, drizzle the olive oil onto the veggies and stir. Cover until the cabbage is cooked to your preference.