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How to Pan-Fry Rockfish Overview of How to Pan-Fry Rockfish: Done in about 5 minutes Aim to sear at medium-high heat , using an oil with a high smoke point Can use cast-iron, stainless steel, carbon steel, or non-stick skillets Optional technique of scoring the fillet with a knife for a better sear Mastering Breaded Rockfish Overview of How to Make Breaded Rockfish: Done in about 10 minutes Aim to pan-fry breaded fillets at medium-high heat , using an oil with a high smoke point Can use gluten-free flour and breadcrumb How to Bake Rockfish Overview of How to Bake Rockfish: Preheat oven to 400F for classic baked rockfish Done in about 10 minutes Easy, hands-off method for beginners Pairs well with sauces, rubs, and marinades Best Ways to Cook Wild Alaska Pollock Wild Alaska Pollock comes portioned as ready-to-cook Quick Cuts, prepped into bite-sized pieces that can be used in chowders, stir-fries, fish tacos or simply breaded and pan-fried as fish nuggets