Seared rockfish, brown butter
A fish most people walk past, seared hard and finished in brown butter, over roasted kabocha, with a salad of arugula, pomegranate, dates, and feta that only works this month.
About 1,050 kcal and 55 g protein a serving
You'll need
- 1 lb rockfish fillets
- ½ large kabocha (about 1½ lbs), in wedges
- 3 tbsp butter
- 1 lemon
- 4 handfuls of arugula
- Seeds of ½ pomegranate
- 4 Medjool dates, pitted and torn
- 1 oz feta, crumbled
- Olive oil and salt
- Ajvar, for the table
Make it
Tap a step when it's done.
- 425°F · 35–40 minHeat the oven. Toss the kabocha with oil and salt, spread it on a sheet pan, and roast, flipping once halfway, until the edges are dark and a knife slides through.
- 15 minSalt the fish and leave it on a plate, then pat it completely dry.
- Med-highHeat a nonstick or well-seasoned carbon-steel or cast-iron skillet over medium-high with a thin film of oil until it shimmers — rockfish is delicate and sticks to anything else. Lay the fillets in, away from you.
- 3–4 minDon't touch them. They're ready to flip when the edges turn opaque and the fish lets go of the pan on its own.
- 1–2 minFlip, add the butter, and tilt the pan toward you so it pools. Spoon the foaming butter over the fish again and again until it smells nutty and turns golden brown, and the thickest part flakes (140°F). Squeeze in half the lemon.
- Put the arugula, pomegranate, dates, and feta in a bowl. Dress it at the table with 2 tbsp olive oil, the rest of the lemon, and salt.
- FinishFish over the kabocha, brown butter spooned on top, the salad beside it, ajvar on the table.
Leftovers
Leftover fish is tomorrow's tacos.
How it works
The sear is October's lesson: dry fish, a hot pan, and hands off until it lets go on its own — that's how a crust forms instead of sticking. Brown butter is the reward: butter cooked until its milk solids toast, which gives a mild fish everything it lacks.
Make it your own
- Any firm white fillet — cod or halibut — works the same way.
- Sweet potato instead of kabocha.
- Skip the brown butter; finish with warm chile-garlic oil and lime instead.
Checked against
- Butter-Basted Fish Fillets — America's Test Kitchen — the basting method: flip once, add butter, tilt and spoon, pull at 140°F
- Roasted Kabocha Squash — America's Test Kitchen — wedges at 425°F take 35–50 minutes and need a flip to brown both sides
- Safe Minimum Internal Temperature Chart — USDA — fish is safe at 145°F; it climbs a few degrees after it leaves the pan
Nutrition estimate, per serving
| Calories | 950–1,150 kcal |
|---|---|
| Protein | 50–55 g |
| Carbohydrates | 90–115 g |
| Fat | 45–60 g |
| Fiber | 15 g |
A serving: Half the recipe: one fillet, half the squash and salad.
Not included: Ajvar at the table; no bread or rice.
Estimated from standard nutrition data for each ingredient in the amounts above, then rounded. Fish, brands, and portions vary, so read these as a guide, not a measurement.