Capers and Halibut
Among the largest of the "flat fish", the halibut fillet has a very lean, low-calorie, protein-rich and carbohydrate-free meat. It also offers a good supply of Omega-3 fats, making it a protective food for cholesterol levels.
Ingredients
2 (6-ounce) white fish filets¼ cup all purpose flour2 tablespoons olive oil⅓ cup dry white wine2 tablespoons capers, drained5 tablespoons cold unsalted butter, cut into cubes2 tablespoons lemon juice2 tablespoons chopped flat leaf parsley
Directions
Dredge the filets in flour, shaking off the excess. In a large skillet, heat the olive oil over medium-high heat. Add the filets to the pan and cook until browned, about 3 minutes per side. Once cooked, remove the filets from the pan and set them aside on a plate. Pour out any excess oil, then add in the white wine. Whisk vigorously while the wine reduces, scraping up any bits stuck to the bottom of the pan. Continue to simmer and until the wine is reduced by half. Turn the heat to low and add in the capers and butter. Whisk continuously until the butter is fully melted into the sauce. Stir in the lemon juice and parsley. Add the fish back into the pan and turn to coat, spooning extra sauce over the top.
Among the largest of the "flat fish", the halibut fillet has a very lean, low-calorie, protein-rich and carbohydrate-free meat. It also offers a good supply of Omega-3 fats, making it a protective food for cholesterol levels.
Ingredients
2 (6-ounce) white fish filets
¼ cup all purpose flour
2 tablespoons olive oil
⅓ cup dry white wine
2 tablespoons capers, drained
5 tablespoons cold unsalted butter, cut into cubes
2 tablespoons lemon juice
2 tablespoons chopped flat leaf parsley
Directions
Dredge the filets in flour, shaking off the excess. In a large skillet, heat the olive oil over medium-high heat. Add the filets to the pan and cook until browned, about 3 minutes per side. Once cooked, remove the filets from the pan and set them aside on a plate. Pour out any excess oil, then add in the white wine. Whisk vigorously while the wine reduces, scraping up any bits stuck to the bottom of the pan. Continue to simmer and until the wine is reduced by half. Turn the heat to low and add in the capers and butter. Whisk continuously until the butter is fully melted into the sauce. Stir in the lemon juice and parsley. Add the fish back into the pan and turn to coat, spooning extra sauce over the top.
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