Pan-Fried Skate Wing with Capers

• 分量: 2 servings
• 総時間: 15 minutes

材料

2 boneless, skinless skate wings

1/4 cup milk

Salt and pepper

2 tablespoons flour

1 1/2 tablespoons vegetable oil

2 tablespoons butter

1/4 cup sweet red peppers, chopped

2 1/2 tablespoons capers, drained

1 tablespoon shallots, finely chopped

1 tablespoon red wine vinegar

手順

Pour the milk into a medium sized bowl, along with a pinch of salt and pepper. Add the flour to a plate. Pour the oil into a non-stick skillet set over medium-high heat. Place the skate wings in the milk, dredge them evenly in the flour, and then place them in the skillet. Cook for 3 minutes per side. Set aside on a clean plate when done.

Wipe out the skillet, and then add the butter and turn the heat to medium-high. When melted, add the red pepper. Cook for 30 seconds to 1 minute, or until the butter turns a light brown. Add the capers and cook for another 30 seconds or so. Finally, add the shallots and the vinegar. Cook for 30 seconds, stir well, and then pour the sauce over each skate wing.

栄養

• カロリー: 357 kcal
• 脂肪総量: 26 g
• 飽和脂肪: 9 g
• 不飽和脂肪: 0 g
• コレステロール: 104 mg
• ナトリウム: 1402 mg
• 炭水化物総量: 10 g
• 食物繊維: 1 g
• 糖質総量: 3 g
• タンパク質: 22 g