One-Dish Rockfish Recipe

One-Dish Rockfish Recipe

Cook Time: 20 minutes

This healthy and flavorful dish combines tender rockfish with fresh spinach and juicy tomatoes, creating a delicious meal that's both light and satisfying. Here's how to prepare it.

Ingredients

  • 5 cups fresh spinach
  • 2 (6 ounce) fillets rockfish
  • 10 cherry tomatoes, halved
  • cup vegetable broth
  • 2 tablespoons minced fresh dill
  • teaspoon lemon pepper
  • teaspoon garlic powder
  • teaspoon onion powder
  • Salt and ground black pepper to taste
  • 2 slices lemon
  • 2 slices onion
  • 1 teaspoon butter

Directions

Follow these simple steps to prepare your rockfish with spinach and tomatoes:

Step 1: Preheat your oven to 400F (200C).

Step 2: In a 2-quart baking dish, layer the fresh spinach at the bottom.

Step 3: Arrange the rockfish fillets on top of the spinach.

Step 4: Scatter the halved cherry tomatoes around the fish.

Step 5: Pour in the vegetable broth to add moisture to the dish.

Step 6: Season the rockfish with dill, lemon pepper, garlic powder, onion powder, salt, and black pepper.

Step 7: Place one slice of lemon and one slice of onion on each fillet, then top them with a small pat of butter.

Step 8: Cover the entire baking dish with aluminum foil to trap the heat and steam the ingredients.

Step 9: Place the dish in the preheated oven and bake for 20 to 25 minutes, or until the fish flakes easily with a fork.

Nutrition Facts (per serving)

  • Calories: 233
  • Total Fat: 6g (7% Daily Value)
  • Saturated Fat: 2g (10% Daily Value)
  • Cholesterol: 64mg (21% Daily Value)
  • Sodium: 417mg (18% Daily Value)
  • Total Carbohydrate: 12g (4% Daily Value)
  • Dietary Fiber: 4g (14% Daily Value)
  • Total Sugars: 2g
  • Protein: 36g (71% Daily Value)
  • Vitamin C: 52mg (58% Daily Value)
  • Calcium: 121mg (9% Daily Value)
  • Iron: 4mg (20% Daily Value)
  • Potassium: 1372mg (29% Daily Value)

* Percent Daily Values are based on a 2,000-calorie diet. Your daily values may be higher or lower depending on your calorie needs.

One-Dish Rockfish Recipe

One-Dish Rockfish

One-Dish Rockfish is a flavorful and easy-to-make seafood dish that combines the delicate taste of rockfish with fresh spinach, cherry tomatoes, and aromatic herbs. This recipe is perfect for a simple weeknight dinner or a special occasion when you want to impress your guests with minimal effort.

History of Origin

The One-Dish Rockfish recipe is rooted in traditional American seafood cuisine, particularly popular along the coastal regions of the United States, such as the Pacific Northwest and the Chesapeake Bay area. Rockfish, also known as striped bass, is a highly sought-after fish known for its mild flavor and firm, white flesh. Over time, the recipe evolved to include fresh greens like spinach, which balance the richness of the fish. Though this dish can be traced to various coastal regions, its simplicity and versatility make it a staple for many home cooks looking for a quick, healthy meal.

Regional Variations

Different regions put their own spin on the One-Dish Rockfish recipe. In the Pacific Northwest, for example, it is common to pair the fish with locally harvested wild mushrooms and a variety of herbs like tarragon or parsley. On the East Coast, specifically in Maryland and Virginia, Chesapeake Bay rockfish is often used, and the dish might feature Old Bay seasoning, a regional spice blend. Additionally, some variations use white wine or vermouth instead of vegetable broth, adding a richer depth to the flavor profile.

Differences from Similar Dishes

One-Dish Rockfish stands out from similar baked fish dishes due to its use of fresh spinach as a base, creating a delicious bed for the fish. Unlike other seafood casseroles or baked dishes, which often require a heavier sauce, this recipe keeps it light and fresh, relying on the natural flavors of the fish and vegetables. Additionally, the use of dill and lemon as seasonings gives the dish a bright, aromatic flavor, which differentiates it from other fish preparations that may focus more on savory or buttery notes.

Where It Is Commonly Served

One-Dish Rockfish is often served in casual and family-oriented settings due to its easy preparation and healthy ingredients. It's commonly found in seafood restaurants along the U.S. coasts, particularly in regions where rockfish is abundant, such as California and the Chesapeake Bay. The dish is also a popular choice for home cooks hosting dinner parties or looking to prepare a nutritious, one-pan meal for busy weeknights.

Interesting Facts

  • Rockfish is a popular choice in American cuisine, particularly in areas like the Pacific Northwest and Chesapeake Bay, known for its mild flavor and versatility.
  • The name "rockfish" is used to describe several species of fish, but the most popular is the striped bass, often caught in U.S. coastal waters.
  • The dish is highly customizable: many cooks enjoy adding different vegetables or substituting ingredients to suit their tastes, making it a flexible and adaptable recipe.
  • Rockfish is rich in omega-3 fatty acids and protein, making this dish not only delicious but also nutritious.
  • The use of spinach not only adds flavor but provides a hearty dose of vitamins and minerals, making this dish an excellent choice for those looking to eat a balanced meal.

FAQ about One-Dish Rockfish Recipe

Leftover One-Dish Rockfish should be stored in an airtight container in the refrigerator. It can be kept for up to 2-3 days. Reheat gently in the oven or microwave to avoid overcooking the fish.

Yes, you can use frozen rockfish. Be sure to thaw the fish completely in the refrigerator before preparing the dish. Cooking times may be slightly longer for frozen fish.

Yes, you can substitute other greens such as kale, Swiss chard, or even mixed greens. If you use kale or chard, consider pre-cooking them slightly to ensure they soften properly during baking.

Yes, you can assemble the dish ahead of time and store it covered in the refrigerator for up to 24 hours. When ready to bake, simply preheat the oven and bake as directed. You may need to add an extra 5 minutes to the baking time if the dish is cold from the fridge.

The fish is done when it flakes easily with a fork and reaches an internal temperature of 145°F (63°C). If the fish is still translucent in the center, it needs a little more time in the oven.

Yes, you can use other mild white fish such as cod, tilapia, or mahi-mahi as a substitute for rockfish. Keep in mind that cooking times may vary depending on the thickness of the fish.

This dish pairs well with a variety of sides, such as roasted vegetables, a fresh salad, or mashed potatoes. For a lighter option, consider serving it with quinoa or rice.

While it is possible to freeze the cooked dish, the texture of the fish and spinach may change after thawing. If you plan to freeze it, it's best to freeze just the cooked fish (without the spinach) for better texture upon reheating.

Yes, covering the dish with foil helps to keep the fish moist while baking. It also ensures the spinach and vegetables cook evenly. You can uncover the dish in the last 5 minutes of baking to allow the top to brown slightly.

Yes, you can substitute wine for the vegetable broth to add a richer flavor to the dish. A dry white wine, such as Chardonnay, works well in this recipe.

Comments

misserin13

10/06/2025 01:52:54 PM

This recipe was a nice way to use the rockfish we found. Instead of a vegetable broth, we used chardonnay with the fish and it was both filling and delicious. Be wary - the spinach really cooks down significantly. Five cups of spinach really means five cups of spinach. The cooking dish will start to look ridiculously full, but keep adding that spinach because it reduces down to a fairly small bed once cooked. We second-guessed the amount and ended up sadly short on spinach.

marys

05/29/2019 01:44:07 AM

3rd time I've made this & think 3rd time is the charm. Why 4 stars - alterations but really good bones to this recipe. Changes - fold the fish in half for extra depth (keeps it from getting tough- learned on 2nd attempt) all sides s&p + dill interior, 350 degrees, fish placed on lemon slices seasoned, fingerling potatoes, cherry tomaties, minced fresh garlic in spinach plus dill instead of onions + onion salt, 1/4 tsp on each piece fish of french herb mix w tarragon, chervil, scallions, shallot, parsley, no broth but 1/4 vermouth (fortified wine) or your fav white wine. Halfway 10 diced kalamata olives & tsp capers w 1 1/2 pats butter on fish w butter over veggies cover w foil for last 10 minutes. Everyone there who cooked asked for recipe

Caryn

04/09/2014 04:36:08 PM

Have made this twice. This was an easy recipe for rockfish. I used chard as the "bed" and microwaved it for a couple minutes in the ceramic baking dish first to get it started cooking. The first time I made it the greens weren't cooked enough, but I think baby spinach cooks faster than chard.... So, precooking the chard worked great the second time. We think it tasted very gourmet, and a nice change from pan frying! Thanks for the recipe!

Donna B McClure

12/19/2020 04:18:40 AM

I added mushrooms, celery and garlic chives. I baked for 20 minutes, removed foil, added parmesan cheese and broiled it to golden brown.

Debbie Graham

07/29/2019 02:24:35 PM

I made this... mostly. I was in a pinch for a rockfish recipe. As I'm not the one who cooks fish in my house, I was a little out of my element. However, I had most of the ingredients so decided to attempt. I made it in a foil "pod", so wrapped up and sealed. Used frozen (defrosted spinach) as a layer at the bottom. I seasoned with garlic powder and Old Bay, and sliced a large tomato, which BTW, tasted so wonderful when roasted. I seasoned each layer, including the fish, so everything came out nice and flavorful. Before serving, I opened the pod and cracked the oven to get just a little color on the tomatoes - just 3-5 min. My wife, who is the fish cook in the house LOVED this dish. This is now in our seafood rotation. Note: Pods are wonderful - super easy clean-up!

BettyB

01/27/2021 01:48:49 AM

I changed this recipe after I read the reviews and it was "OVER THE TOP DELICIOUS!" I added EVOlive oil to coat the bottom of the dish, added spinach, no broth, I seasoned fish with salt, white pepper & Blackened Fish Spice. I used 4 lemon slices on fish & squeezed the remaining lemon (1/2) onto the fish. I used about 6 sundried tomatoes and shallots instead of onions. Sprinkled with capers and cooked 25 min.covered and it was fantastic!

Laird

01/08/2022 11:38:04 PM

Great recipe. I substituted Shakshuka Moroccan-Style Tomato Sauce for the tomatoes and added some Garam Masala to the spice list, cooking in a Dutch Oven. Everything came out great.

Jan

05/14/2017 04:38:29 PM

Really good dish, even my husband liked it and he is not generally a fish lover. Did make some changes, thus the 4, not 5 stars. Per some previous reviews, I used chardonnay (1/2 cup), then put in about 7 cups of fresh baby spinach, adding some chopped onion and a little bit of minced garlic in the spinach. For the top of the rockfish, I used pressed garlic (instead of powder), finely chopped onion, some herbs de Provence (instead of dill), and the rest the same. Put some more of the tomatoes in the spinach also. I will make this again, perhaps using rock cod, which we can now get fresh in our area.

KAREN

12/24/2014 03:52:40 PM

Cooked up one filet of fresh Chesapeake Bay Rockfish. Perfect recipe!! I added sun dried tomatoes instead of fresh grape tomatoes it's what I had. Perfect sub. I needed to heat my oven up to 425 and add 10 minutes as the fish was still raw after 25 mins of covered cooking time. No big. I added carrots to be steamed also in the dish & a side of mashers. One very easy dish. Thank you for posting. Toss it all together & your done. Open the wine !

deb

02/11/2018 01:49:15 AM

Delicious!!! Used 1/4 cup water instead of veg broth (just because I didn’t have any) My filet was a little on the thick side so I baked it 30 minutes & it came out perfect! Loved it!!

Jeannine

03/03/2020 12:11:37 AM

I confess I didn't have all the ingredients, but, I put the spinach in the baking dish. I added a little water, since, I didn't have the broth. I put the rockfish (from Wild Alaskan Company) on top of the spinach and added Old Bay Seasoning and some Sumac (I didn't have lemon and that can substitute). I followed the baking instructions and it was absolutely wonderful! Thank you, so much for the idea!

Jeanne Roberts

02/25/2025 12:05:25 AM

I am so glad I read the comments prior to baking. My Rock Fish took 25 minutes. Served this with Artichoke Tagliatelle with a lemon butter sauce. Spinach mix went on top noodles. We ate it up.

Dorothy Phillips

01/14/2025 12:56:13 AM

Made it twice this week already.

Anna Diaz

01/06/2025 01:22:14 AM

Perfect balance of taste and texture.

jkg7t

05/28/2024 10:58:15 PM

Had high hopes but it was surprisingly bland. Followed recipe exactly but it was disappointing.

FancyVeal1768

01/07/2024 01:20:24 AM

Easy peasy, super tasty. I just used mahi mahi instead of rockfish.

FairSoy6036

01/05/2024 06:28:06 PM

This is similar to a Vera Cruz topping or sauce that was a menu staple back in the seventies and eighties. An adroit cook could add a measure of Jamaican Jerk spice to approximate that old school dish. With the price of real Chesapeake Bay “Rockfish” approaching $20 a pound I would recommend a much more affordable protein for this recipe!

ZanyKnife2818

05/30/2023 01:53:18 AM

Rockfish is a very mild white fish, the seasonings were good, as I have lemon trees, dill as well as garlic in my garden. Fresh ingredients always help the flavour.

D J Loften

03/04/2022 01:29:33 AM

I changed it up a little tonight, less spinach, more varied on the veggies, old bay seasoning as well

johnej99

11/16/2021 06:32:37 PM

This dish sounds easy, and it is, and tasty, which it is not. Overall a very boring dish. Spices really need to be upped. Broth amount is way too much. Overall it’s ok, just not worth doing again