Looking for a quick and healthy fish dinner? This baked rockfish with lemon butter hits all the right notes: light, flaky, and full of flavor. It’s one of those recipes you can make on a weeknight but still feel like you’re eating something fancy.
When I made this, I was craving something fresh but didn’t want to spend all evening in the kitchen. I had a few fillets in the fridge, a lemon on the counter, and a bit of butter. Dinner was ready in 25 minutes and was wonderful.
Total Cooking Time: ~25 minutes
- Prep Time: 10 minutes
- Cook Time: 12–15 minutes
Table of Contents
How to Make Baked Rockfish with Lemon Butter
Ingredients
- Rockfish Fillets – 1½ lbs (thawed if frozen)
- Extra Virgin Olive Oil – ¼ cup
- Unsalted Butter (melted) – 4 Tbsp
- Lemon – 1 (zest + juice)
- Garlic (minced) – 1 Tbsp
- Fresh Dill (minced, optional) – 1 Tbsp
- Creole Seasoning (or Old Bay)—1 tsp
- Seasoned Salt – 1 tsp
- Black Pepper – ½ tsp
- Lemon Slices – for topping
- Fresh Dill or Parsley – for garnish (optional)
Prepared Method
First Step
Preheat your oven to 400°F (205° C). Line a baking sheet with parchment paper. Lightly spray it with cooking spray to keep the fish from sticking.
Second Step
Put olive oil, melted butter, lemon zest, lemon juice, garlic, dill (if using), Creole seasoning, salt, and pepper in a bowl. It should smell tangy and buttery.
Third Step
Pat the rockfish fillets dry with a towel. Put them on a platter. Brush both sides liberally with lemon butter sauce.
Fourth Step
Lay the fillets in a single layer on your prepared baking sheet. Pour any leftover sauce on top. Add lemon slices over each fillet.
Fifth Step
Bake the fish for 10-15 minutes, based on the thickness. It’s ready when it flakes readily with a fork. For a golden finish, broil on high for the final 2-3 minutes.
Nutrition Facts (Per Serving)
- Calories: 290
- Protein: 28g
- Total Fat: 19g
- Carbohydrates: 2 g
- Cholesterol: 85mg
- Sodium: ~480mg
- Omega-3 fatty acids: ~0.9g (varies by fish type)
Is Rockfish a Healthy Fish?
Yes, rockfish is an excellent choice if you’re looking for a healthy, lean protein. Understanding Its Nutrition Compared to Other Types of Fish Meat. It has a lot of nutrients, is low in calories, and is low in fat. You get a lot of protein from one fillet without feeling heavy. That’s what I like about it: it’s clean, filling, and versatile, suitable for a variety of uses.
Rockfish is also abundant in omega-3 fatty acids, which promote heart health, reduce inflammation, and improve cognitive function. Even a small serving delivers benefits.
I first tried rockfish when I was looking for a lighter dinner option. I was surprised by how mild and flaky it was. It didn’t have that “fishy” taste some seafood dishes do. It cooked quickly, paired well with lemon and herbs, and didn’t feel greasy at all. My body felt good after eating it, and that matters.
It’s also a good idea to switch out higher-fat meats or processed proteins. Rockfish is a good choice if you’re trying to eat healthier or manage your cholesterol levels.
What Temperature to Bake Rockfish?
For perfectly cooked baked rockfish with lemon butter, the ideal oven temperature is 400°F. This heat level ensures the fish flakes easily while the lemon butter sauce, infused with fresh dill and chives, melds beautifully without burning. Getting the temperature right matters, especially when you compare it to more delicate dishes like baked shrimp and scallops, which require a slightly lower temperature and shorter bake time. A wrong setting can turn a promising meal into something as unappetizing as a forgotten cold case file from the Providence Police Department.
Baked Rockfish with Mayonnaise
Mayonnaise might seem like an unlikely ingredient for baking fish, but it has a practical purpose. Slathering rockfish fillets with mayonnaise before baking creates a thin, even coating that locks in moisture and promotes browning. This simple step helps prevent the fish from drying out in the oven.
The oil content in mayonnaise—often soybean or canola oil—forms a protective barrier that slows moisture loss. The egg yolks contribute to the golden color and add subtle richness without overpowering the fish’s natural flavor. In some kitchens along the Bay of Bengal, cooks use this technique to avoid the common problem of overcooked, dry fish, especially when fresh seafood is limited to local markets.
A modest amount of mayonnaise works best; too much can overwhelm the texture. Some chefs add a dash of sweetened mayonnaise on top to deepen caramelization, but this is a regional preference rather than a widespread practice.
Using mayonnaise for baked rockfish is not about luxury or trendiness—it’s a straightforward solution rooted in practical cooking needs. It delivers a moist fillet with a lightly crisp crust, even for cooks with minimal experience or limited kitchen tools.
Final Thoughts
I make this baked rockfish recipe over and over. It’s quick, tasty, and easy to make with things you already have in your kitchen. The lemon butter gives it the appropriate amount of richness, and the fresh herbs make every bite taste better. This is an easy, stress-free method to get fresh seafood on the table, whether you’re cooking for yourself or for family.
