Tender baked blackened rockfish recipe in a simple seafood seasoning to serve with a side of vegetables or in fish tacos. This white fish recipe will rock your world!
This rockfish recipe is super simple, and delicious! Use this blackened seasoning or any other seasoning of your choice in the same ratio and amount for a healthy baked rockfish meal.
WHY THIS RECIPE WORKS
- Perfect for Taco Tuesday and when looking for a recipe on how to cook rockfish – There is nothing better than Taco Tuesday or a healthy seafood dinner, in my option. Seafood is refreshing, light, energizing and healthy (when cooked healthy), especially when baked! Ceviche is a true obsession and these Cod Fish Taco's are out of this world delicious. Baked rockfish has a texture that is a combo of a steak and a fillet… not too tough and not too flaky. The key to good fish is getting them fresh or from a fresh market. We receive these fresh fish from local fishermen or sustainable sources online.
- This rockfish recipe has protein, is low fat, and packed with brain boosting Omegas! – Four amazing healthy benefits of fish is that it is high in protein, low in fat, and rich in vitamin D and omega-3 fatty acids (important for the brain).
- Rockfish is complimented by an easy blackened seasoning – A good fish is complimented by a good fish seasoning, a marriage of the two. I made this avocado, cilantro and Greek yogurt fish taco sauce and decided to make it a separate blog post so that you find it anytime if searched. It is perfect added to salads, grilled fish, baked fish, fish tacos, poultry and roasted vegetables. The creamy avocado sauce on top is so good that you'll want to eat it on everything! We just loved it's limey, creamy punch, smothered on spicy this blackened rockfish, or good on any fish! The seasoning is super easy to make too…Only needs a few ingredients that you probably already have in your pantry.
- High protein, low carbohydrate meal – this blackened rockfish recipe is low carb and packed with protein! Perfect to add to allergy-free recipes that are keto, paleo, gluten-free, diary-free and nut-free diets.
WHAT GOES INTO THIS BLACKENED SEAFOOD RECIPE
Fresh rockfish, homemade blackened seasoning, and avocado fish taco sauce:
- Paprika
- Cayenne Pepper
- Garlic Powder
- Salt and Pepper
- Herbs: dried thyme and oregano
- rockfish (white fish)
- coconut oil
- avocado
- non-fat Greek yogurt
- water
- cilantro
- lime
- garlic
The zest of the fish comes from the creamy avocado cilantro sauce drizzled on top.
HOW TO MAKE THIS WHITE FISH RECIPE
Combine the rockfish recipe seasoning ingredients together to add as the flavor.
Prepare the rockfish and add the seasoning. Then bake it (details in recipe card below). As it bakes, make the avocado sauce. When the fish is done baking drizzle with the sauce and serve with vegetables and rice or turn this blackened rockfish recipe into tacos.
FAQs and EXPERT TIPS
1. Make the rub by mixing cayenne pepper, salt, pepper, thyme, oregano, garlic powder and paprika. Set aside until ready to rub all over that delicious fish!
2. Put fish in a pan and sprinkle your blackened mixture on top. Using your fingers rub it in all around the top and sides.
3. Broil the blackened rockfish high for about 6-10 minutes depending on the thickness of the meat.
The seafood has a pleasant nutty taste, with a medium-firm texture.
Rockfish is a white fish that tastes very similar to cod, red snapper, and close to halibut.
Rockfish has 33 grams of protein per serving, is loaded with healthy omega fats that boost brain function, vitamin D to support the immune system, and is low in fat. So yes, it is fantastic and healthy for eating.
Fish takes no time to cook, is a lean meat and packed with protein. It can be baked, broiled or grilled. I love to broil or grill fish as it adds a slightly crisp outer layer and a flaky moist center. Seafood with the perfect sauce, dip or dressing is just match-made in heaven!
MORE DELICIOUS SEAFOOD RECIPES
- Cod Fish Tacos with Southwest Sauce – another fabulous baked fish recipe!
- Fish Taco Sauce made with Creamy Avocado – this fish taco recipe is fantastic on top of all seafood, grilled vegetables, and salad dishes. It is creamy and rich in cilantro and lime flavors!
- Baked Cod in Foil – a reader favorite Cod Fish dish! You can even make this blackened rockfish recipe using cod fish!
- Best Ceviche Recipe – Seriously good. You can make this ceviche recipe with rock fish, just follow the instructions the same and turn it into ceviche!
If you make this easy baked blackened rockfish recipe from DelightfulMomFood I would love to see your creations! Follow along with me on INSTAGRAM, PINTEREST, FACEBOOK, YOUTUBE and TWITTER for more recipe inspiration! And don't forget to rate the recipe in the recipe area and leave a comment below!
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Blackened Rockfish With Avocado Fish Taco Sauce
Ingredients
Blackened Seasoning Ingredients
- 1 tablespoon paprika
- 1 teaspoon cayenne pepper
- ½ teaspoon garlic powder
- 1 teaspoon dried thyme leaves
- 1 teaspoon dried oregano leaves
- ½ teaspoon salt
- ½ teaspoon ground black pepper
Rockfish Ingredients
- 1 tablespoon coconut oil melted, or avocado oil
- 1 lb. Rockfish about 4 fillets
Avocado Fish Sauce
- 1 avocado
- ½ cup non-fat Greek yogurt
- 1 cup water
- 2 cups cilantro with stems
- ½ lime juice of, or 1 teaspoon
- 1 large garlic clove
- ½ teaspoon salt I use Himalayan
- 1-2 splashes of chipotle sauce optional
Instructions
Make the Blackened Seasoning
- In a small bowl mix all the ingredients for the blackened seasoning. Set aside.
Bake and Season the Rockfish
- Preheat the oven to broil. In a 9 x 13 inch baking dish drizzle 1 tablespoon of oil. Rinse the Rockfish in cold water and pat dry with a paper towel. Add it to the prepared baking dish. Pour blackened seasoning on top of the fish and using hands rub it into the fish and around the sides and bottom. Bake uncovered 6-10 minutes or until the center is cooked and flakes apart when pulled with a fork (bake 6 minutes for thin slices, thick slices might need about 10 minutes). If it starts to burn on top cover in foil.
While The Fish Bakes, Make the Avocado Sauce
- Blend all ingredients of the avocado fish taco sauce in a blender.
- Drizzle the avocado fish taco sauce on top of the baked rockfish. Serve with a side of vegetables and rice or into tacos.
Notes
Nutrition
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Rachel says
This was delicious and really simple to make! Instacart accidentally delivered flat leaf parsley instead of cilantro, and the sauce was still really good. I added an extra squeeze of lime juice and a few shakes of cumin to compensate for the switch and it worked great. My only change for next time would be to add only half or 2/3 of the water to the blender at first & check the consistency to see if you need more. Our medium sized avocado felt stretched just a little thin with the full cup, but it was still amazing.