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Pan-fried Rockfish & Sauteed Salad Recipe

If you are among the weight conscious of home cooked food lovers, you can eat this delicious Pan-fried Rockfish and Sautéed Salad recipe without feeling guilty. Moreover, if you’re not – you are still going to love this quick and easy recipe for lightening up your menu during the week.
I used Rockfish in this recipe which is a firm white fish, that is also known as Red Snapper. You may also use other firm fish such as cod, halibut or even tilapia pan fries well. The greens and mushrooms were supposed to be my salad with the fish – but I decided to quickly sauté them with a little seasoning and used those as my veggies. This is a very quick and easy, healthy recipe – even if you are not on a diet.

The Beech mushrooms I found at my local Ranch 99 market (Asian market) and the non-organic ones were only .99 cents and came in a small square package, suitable for 1 – 2 people. You may substitute those for any other mushroom you like. I also found the pea sprouts at the same market and they were inexpensive purchased in bulk (and yes, they taste like peas)!

Serves 2


2 fish filets, skinned (Red Snapper, Rockfish, Cod, Haddock etc.)
Olive oil
Kosher salt and ground black pepper
1 cup Beech mushrooms, washed
2 cups pea sprouts
2 Kirby (baby) cucumbers
1 tbsp. Balsamic vinegar or balsamic vinaigrette


1. Rinse and pat the fish dry, then rub a little olive oil into both sides and sprinkle with a little salt and pepper. Over a medium heat add a little more olive oil and cook the fish for approximately 3 minutes per side or until flaky in the thickest part of the filet. Cover and keep warm.

2. Add a little more oil and the balsamic to the pan, raising the heat to medium high. Sauté the mushrooms for approximately 3 minutes stirring often. Add the sprouts and cucumbers. Stirring often, sauté until the cucumbers start to look opaque and promptly remove – divide between two plates and top with the fish.

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