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 blackened rockfish recipe is so great
- 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 made with fresh herbs that is drizzled on top.
How to make this white fish recipe
Combine the rockfish recipe seasoning ingredients together to add as the flavor.
Put the rockfish fillets in a pan and add the blackened seasoning on top. Then bake it in the center rack of the oven (details in recipe card below). As it bakes, make the avocado sauce. The fish is done baking when it reaches an internal temperature of 145 degrees F internal temperature when checked with a meat thermometer in the thickest part of the fish. Fish will be opaque all the way through when finished cooking.
When the fish is done baking drizzle with the sauce and serve with vegetables and rice. Or turn this blackened rockfish recipe into rockfish tacos sprinkled with lemon juice.
Frequently asked questions and 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 like rockfish, rock cod, and red snapper takes no time to cook, is a lean meat and packed with protein. It can be baked, cooked in the air fryer, broiled or grilled. I love to broil or grill fish as it adds a slightly crisp outer layer and a flaky moist center. Forget the old bay seasoning, make this your go-to seasoning for seafood! 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!
- Baked Chilean Sea Bass - so good in a soy-orange marinade and mango pineapple salsa!
I hope you enjoy this easy baked blackened rockfish recipe! Follow along with me on INSTAGRAM, PINTEREST, FACEBOOK, YOUTUBE and TWITTER for a feature and for more recipe inspiration! And don't forget to give the recipe a star rating in the recipe area and leave a comment below.
Blackened Rockfish With Avocado Fish Taco Sauce
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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 aluminum foil to cook.
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
Wilson Greenlaw says
Good One! We'll do it again. We did 1 lb of rock in two fillets. When I do this again I'll halve the rub, or simply only use as much as needed to get an even coat that's neither light nor heavy... if that makes sense. I went heavy and the heat was a tad too much. I'd cut the avocado sauce by about half as well. We only used about 1/4 of the cream sauce. I'd still do the full avocado but cut the water and yogurt by half or more. Once mixed add some more if you need to thin it. I might start with the foil over the fish. I had to foil it after about 2 minutes. The 1 inch thick fillet was about 8 minutes and my thicker fillet went about 11 minutes. We paired it with creamy parmesan rice and it was excellent.
Danielle Fahrenkrug, Certified Health & Nutrition Life Coach says
Hi Wilson, I am so glad you all love this recipe! It is a popular one. Thank you for sharing your tips too!
Jenna says
It was delicious! I used less cilantro, since I'm cooking for 2 people. I had it with black beans and a little corn tortilla with fried cheese in it. It was a great dinner, light and healthy.
Danielle Fahrenkrug says
So glad you enjoy this one! Thank you for commenting and rating the recipe:-).
Ligaya says
Super yummy and so easy. It was a bit spicy and I'm a wimp but the avocado sauce helped temper the heat. I had mine over a bed of arugula and cabbage. Everyone else had it street taco style.
Danielle Fahrenkrug says
Ligaya, I am so glad you enjoy this rockfish recipe! Thank you for coming back and sharing how your whole family enjoyed it too!
Eric Beers says
I would give it 6 stars if I could. I just had blackened rockfish tacos in Victoria, British Columbia, and these were better than what I had there....and they were excellent. I will make this regularly. The avocado cilantro sauce I could eat right out of the bowl. At first I thought, 2 cups of cilantro seems like quite a bit, but the flavor just pops! I shredded up some fresh grown kale from our garden (to substitute for cabbage), and this was one of the best dishes I ever cooked from home. I would be more than happy ordering this from any restaurant in the country! Amazing job, Danielle!!!
Danielle Fahrenkrug says
Thank you so much Eric for your incredibly sweet comment and rating! I am so glad you enjoy this recipe:-)! It is one of our favorites!
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.