Choose Rockfish for Healthy Eating

Firm Lean White Fish with a Delicate and Sweet Flavor

Oct 12, 2009

Rockfish is a healthy fish species that can be both fished for and purchased from the local fishmonger. Here is a selection of popular rockfish species with cooking tips.

The Rockfish fish species are under the genus name of 'Sebastes', although other types of fish are grouped as the generic saltwater term 'rockfish.' They are all great eating and are a popular species to fish for when sportfishing. Rockfish is a lean, white meat fish that can be paired with any number of cooking methods. Certain rockfish are in danger of being overfished, but with proper management and fishing techniques rockfish will continue to reproduce therefore maintaining their species sustainability.

Rockfish is a sweet tasting fish that pairs nicely with citrus fruits and with acidic components such as tomatoes and vinaigrette style sauces. Rockfish is also mild in flavor and goes well with any number of sauces such as a coconut milk and mango based sweet curry coconut sauce. Of the many varieties of rockfish that can be found and fished for, here is a selection of the best tasting choices, along with great and simple cooking suggestions for each.

Vermilion rockfish is a Pacific Groundfish that is a managed species under the Pacific Groundfish Fishery Management Plan. This is a brilliant colored fish with a great texture that holds up well to broiling. The scales are large and can be scaled with the back of a large chef's knife easily. It is a type of rockfish that is popular for sportfishermen in California, and pairs well with citrus. For a recipe using citrus with Vermilion rockfish, see the recipe Citrus Provencal Vermilion Rockfish.

Black rockfish is a West coast variety of rockfish. Its coloring is black splotchy lines against a silvery white background. According to Seafood Watch, a seafood advisory listing, it is a 'best choice' fish for sustainability due to its great reproducing and quick growing ability. Black rockfish is great grilled or broiled, and is a great substitute for fish recipes calling for a 'white fish'.

Bocaccio is sometimes called Salmon grouper in California. Bocaccio is a managed fish species with sportfishing catch limits geographically. In 1999, Bocaccio was listed as a Species of Concern by NOAA Fisheries Protected Resources due to overfishing and pollution. Bocaccio is a firm, flaky meat with a mild flavor. Its meat is great for sauteeing and grilling as well as broiling.

Striped bass is technically not a true rockfish (it is under a different genus name) but is categorized as such because of its similarities. Wild saltwater striped bass is also known as Atlantic rockfish, stripers and the generic term rockfish. Commercially farm raised striped bass is a hybrid fish, meaning it is a cross breed fish from two species: striped bass and white bass. Although wild caught striped bass is a fish caught by sportfishermen, this species unfortunately is on a health alert since it has elevated levels of mercury and PCBs. Striped bass is great when pan fried and oven browned. Its sweet flesh is another great candidate for serving with citrus fruits like lemon, orange and lime.

"Wild Striped Bass." Striped Bass Health Alert. 2009. Environmental Defense Fund.

California Regulations for Ocean Sport Fishing. 2009-2010. State of California Department of Fish and Game.

"Bocaccio." Species of Concern. 18 May 2009. NOAA National Marine Fisheries Service.

The copyright of the article Choose Rockfish for Healthy Eating in Healthy Cooking is owned by Renee Shelton. Permission to republish Choose Rockfish for Healthy Eating in print or online must be granted by the author in writing.