Discovering Pacific Rockfish


If you have never had Pacific Rockfish before, you want to try it. In terms of nutrition, it’s a great source of lean protein, a natural source of vitamin D, and potassium. A 3-ounce serving provides the daily supply of selenium. Not only that, but it has a lovely delicate flavor and buttery-flaky texture.

Pacific Rockfish with Cherry Tomatoes

4 to 5 ounces of Pacific Rockfish filet
1 teaspoon avocado oil
1 cup Heirloom Cherry Tomatoes, sliced in half
1 1/2 cups fresh spinach, chard, arugula (your favorite cooking greens)
2 cups sliced fresh Crimini mushrooms
Salt and pepper to taste

Rinse, trim, and slice the mushrooms. Rinse and spin your greens. In a heavy-bottomed non-stick pan, saute the mushrooms, watching carefully so they don’t burn. You can add a little oil, if you want, but I’ve found that with a good non-stick pan, you don’t need to. Top with the greens, cover, and allow to steam on low heat until they’re nicely wilted.

For the fish, heat the avocado oil in a heavy-bottomed non-stick pan. You’ll want to get the pan fairly hot so that you can get a nice sear on the fish. Quickly sear on both sides. Add the sliced cherry tomatoes, cover, and reduce heat to low. Cook until the fish is very tender and flaky, and the tomatoes are reduced just enough to make a delicious, light sauce.

Perfect!

To serve, portion the spinach and mushrooms on one side of a wide, shallow bowl. With a slotted spoon, portion the cherry tomatoes onto the other half.

Prepare the base of your dish.

Place the fish on top of the tomatoes, spoon the sauce over the fish.

Season to taste with a little salt and pepper.

This is a very simple, light meal. You can certainly add fresh herbs and other seasonings as you wish, but to me, this is perfect because it allows the delicate flavor and buttery texture of the fish to really shine.

This is a large portion and it makes for a great recovery meal after a big ride. I have a feeling I’ll be eating a lot like this as I get ready for my 2015 Napa Valley Tour de Cure. Please consider donating to my ride – it is a great cause!

I’m estimating the total calories for this dish to be:  315
Fish = 160
Oil = 40
Tomatoes = 30
Greens = 45
Mushrooms = 40

Leave a Reply

You must be logged in to post a comment.