Pan Fried Rock Fish With Tri-Flavored Sauce



I love this fish since it has a very light taste to it that allows me to play with the sauce.  Rock fish has a sweet mild flavor with a medium texture.  It is great for sauteing and poaching, not so much for grilling.  The sauce is the king in this dish.  The flavors burst beautifully on your palate.  Make sure you have extras when you make it.

Pan-Fried Rock Fish In A Tri-Flavored Sauce & Vegetable Medley

  • Servings: 4-6
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Rock Fish

3 tbsp of coconut oil

3 tbsp of avocado blend oil

1 1/4 lb  of rock fish filet cut into 5 inches pieces

1/2 c of flour ( I used gluten free flour because of its lightness)


5 cloves of garlic (the garlic should be minced and worked into a paste)

1/2 tbsp of red chili flakes

3 tbsp of lime juice

3 tbsp of coconut aminos seasoning sauce  ( this is a substitution for soy sauce and it is very tasty)

1/4 c of orange juice

1/4 c of clam broth

1 tbsp of honey

sea salt to taste

2 tbsp of basil chiffonade for garnish

Sauteed Vegetables

1 1/4 green pepper julienned

1 1/4 red pepper julienned

1 yellow pepper Julienned

2 c of baby bok choy

2 c of baby red mustard green or spinach

3 tbsp of avocado oil for sauteing (you can use any vegetable light oil)


Check the fish fillets for bones and remove them. Dust the fillets with the flour (I always add salt to my flour) .  Heat some of the oil to start sauteing the fish, 4 pieces at a time.  The oil should be hot so the outside of the fish will crisp up.  Remove to a platter.  Repeat the process until all the fish is done.

For the sauce mix all the ingredients together and whisk until they are combined.  Cook the sauce for 5 to 6 minutes on the stove to reduce it by 25%. It has to be thick and slightly runny.

Saute the peppers until tender but not too soft.  Remove to the side.  Add a little oil and saute the Bok Choy , mustard green  for a minute or so, remove immediately from the pan.

The assembly of this dish:  start with the Bok Choy and mustard greens on the outer side of the platter, then place the peppers down the center of the dish and  top them with the fish.  Drizzle the sauce on top of the fish.  Enjoy with a glass of wine!


From my kitchen to yours with love.

This dish forms the first course of July’s Paired Wine Dinner.


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