Thinair Menu


Baked rockfish

Friday, 30 March 2018 21:05:58 -0700
Rockfish is a great ingredient because in our local markets it's often available fresh, not frozen and thawed. Also less expensive than salmon and halibut which we appreciate as a good thing. Rockfish can be prepared in a number of ways, poached, pan-fried, whole roasted, grilled, as fishburgers etc. Baked rockfish has excellent flavor and is really pretty simple to prepare. You could simplify it even more by skipping the sauce-making part and still have a very tasty, guest-worthy main course dish.


  • rockfish, fresh 0.5 lb
  • lemon juice 2 tbsp
  • cumin, ground 1/2 tsp
  • cardamom, ground 1/4 tsp
  • fenugreek, ground 1/4 tsp
  • chipolte powder 1/4 tsp
  • salt 1/4 tsp
  • pepper 1/4 tsp
  • coffee, brewed 1/4 tsp
  • olive oil 1 tbsp
  1. Mix merinade ingredients in a prep bowl.
  • salt, pepper ~1/4 tsp
  1. Put fish on plate or in a bowl, sprinkle both sides lightly with salt and pepper.
  2. Pour merinade over fish. Make sure fish is coated on both sides.
  3. Let stand at least 30 min at room temp. Refrigerate if cooking delayed by an hour or more.
  1. Preheat oven to 400°F.
  2. Remove fish from merinade, shake off, or very lightly scrape with a soft rubber spatula to remove excess merinade. Reserve marinade for sauce.
  3. Put fish in butter-greased baking dish and place on middle rack in the oven.
  4. Cooking time varies depending on thickness of fish, temperature of oven, etc. Typical time is around 10 minutes.
  5. Consider fish done when internal temp reaches 135°F.
  6. Remove fish to warm dish. Cover and set aside to rest for at least 5 minutes.
  7. Prepare sauce (below).
  • white wine 1/4 cup
  1. After fish is removed from baking pan, pour wine into pan. If necessary scrape with wooden spoon to to dissolve juices. Reserve this deglazing liquid (wine and dissolved solids).
  • garlic, chopped 2 cloves
  • olive oil 2 tbsp
  • white wine 1/4 cup
  • cumin, ground 1/2 tsp
  • parsley, fresh, chopped 1 tsp
  • fish stock or water 3/4 cup
  • flour, oat or garbanzo 1/2 tsp
  • clam juice 2 tbsp
  • bonito flakes (optional) 1-2 tbsp
  • nori flakes (optional) 1/2 tsp
  • salt, pepper as needed
  1. In a small pan heat oil, saute garlic for a few minutes.
  2. Sprinkle flour into pan, stirring until foaming subsides in a minute or two.
  3. Immediately add wine while stirring vigorously to yield a smooth mixture. It will thicken quickly.
  4. Put clam juice, and stock/water in pan, continue stirring until well-mixed. If too thick add more stock or water.
  5. Add cumin, parsley and stir. Add bonito and nori if using these.
  6. Add juices that accumulate around the fish as it rests.
  7. Add reserved merinade and deglazing liquid from baking pan.
  8. Adjust consistency of sauce. Thin with more stock, or cook down a bit to thicken.
  9. Adjust seasoning with salt, pepper or additional herbs/spices as desired.
  10. When sauce is ready, serve fish with sauce.
categories: fish

About Thinair Recipes

Recipes developed specifically for low-sodium diets—so easy to use! Here's a quick guide. Ingredients are in boxes:

  • garlic, chopped 3 cloves

Recipes can have several ingredient boxes showing stuff needed for numbered step-by-step instrucions:

  1. Saute garlic in oil until soft.
  2. Add chicken stock to pan...

Not too complicated!

BTW when "salt" is an ingredient, it refers to KCl or "salt substitute", not NaCl in any form! Ask your doctor if that's OK, KCl may not be healthy for some people.