Easy Fish Piccata

• 分量: 4 servings
• 調理時間: 5 minutes
• 総時間: 30 minutes

材料

1 pound trout fillet, (or other thin white fish fillet such as sole, halibut, or grouper)

Kosher salt and black pepper

1 teaspoon dried oregano

1 teaspoon paprika

3/4 teaspoon garlic powder

1/4 cup flour for dredging, (use whole wheat flour, all-purpose flour, or gluten free flour of your choice)

1/3 cup extra virgin olive oil

3 tablespoons unsalted butter or ghee (divided)

2 lemons for the juice

1/2 cup white wine (or chicken broth)

4 tablespoons capers (rinsed or drained)

Fresh chopped parsley for garnish

手順

Season the fish on both sides with salt and pepper. Mix the oregano, paprika, and garlic powder and season the flesh side of the fish.

To dredge, coat the fish on both sides with the flour. Gently shake excess flour.

In a large cast iron skillet, heat the olive oil and 2 tablespoons of unsalted butter over medium-high heat. Carefully add the fish and cook for 2 to 3 minutes on each side (a total of 4 to 6 minutes), or until the fish is firm and flaky (being careful not to overcook the fish). Transfer the fish to a tray lined with paper towel to drain excess oil.

To the same pan, add 1 more tablespoon of unsalted butter. Lower the heat, and add the lemon juice, white wine, and capers. Cook briefly over medium heat.

Return the fish to the pan and spoon the sauce over the fish (give it just a few seconds to warm through in the sauce).

Garnish with parsley and red pepper flakes, if using. Serve immediately!

栄養

• カロリー: 357.8 kcal
• 飽和脂肪: 3.5 g
• コレステロール: 65.8 mg
• ナトリウム: 573.7 mg
• 炭水化物総量: 3.7 g
• 食物繊維: 1.4 g
• タンパク質: 25.5 g