Looking for an easy, yet gourmet version of a well loved classic dish?
Here it is! Lightly Pan Fried Yelloweye Rockfish
in Coconut Oil can be on your table in no time. Yelloweye Rockfish is one of our favorite fish to eat; it has a lightly sweet, nutty flavor and a fabulous, flaky texture. Reach for some Yelloweye whenever you want a delicious, low fat protein. Frying in coconut oil not only provides a wonderful flavor to the fish, but the health benefits of cooking with it are numerous. Heart healthy fatty acids and high smoking temps are two big reasons we use it all the time. So grab some Rockfish (once you have a freezer full of the good stuff) and coconut oil, and get cooking!
Pan Fried Yelloweye Rockfish in Coconut Oil
- 8 oz. portion of Yelloweye
- 2ish tbs of virgin coconut oil
- Equal parts salt, pepper, cayenne, and onion powder (or any spices you want really)
Once your Yelloweye has thawed, get the excess water off of the portion. Dabbing it with paper towels works really well for this. This step is super important for avoiding major splatter when you put the fish in the hot pan. Add coconut oil to a pan and bring the heat to just about medium (no need to make it super hot). To prepare the fish, lightly cover it in the spice medley, maybe even rub it in a little bit. Once your fish is rubbed with spices, drop it into the pan. Cook it on one side for about 4 or 5 minutes, then flip it over for another 3 or 4 minutes.
Tale tell signs that your Rockfish is done…
- A slight upturning of the edges of the portion
- The flesh is no longer opaque, but white
- Use a fork to see if the flesh is flaky (flaky is goooood)
And then… well, that’s it! Put the fish on your favorite plate and enjoy. We did make a super tasty homemade tarter sauce to accompany the Rockfish, it was very good, you can try it too!
Captain G’s Tarter (by way of Rylan’s Mom’s pickles)
I can’t say Garrett uses exact measurements for this one, it is definitely a “to taste” sort of sauce, here is what he uses.
- Safflower Mayonnaise
- Fresh Dill
- Rylan’s Mom’s Dill Pickles, minced
- Rylan’s Mom’s Dill Pickles Juice
Throw these items in the food processor (or still them up real good) and ta da! A tasty tarter for your fish!