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Whitefish Piquante

Diet.Chef's picture
Ingredients
  Enriched all purpose flour 2 Teaspoon
  Salt 1⁄8 Teaspoon
  Pepper 1 Dash
  Whitefish fillet 12 Ounce, cut in half (1 Piece)
  Olive oil 2 Teaspoon
  Margarine 2 Teaspoon
  Lemon juice 2 Teaspoon
  Chopped capers 2 Teaspoon
  Chopped fresh parsley 2 Teaspoon
  Grated lemon peel 1⁄2 Teaspoon
Directions

MAKING
1) Combine together the flour, salt and pepper in a small cup or bowl.
2) Use the mixture to sprinkle both sides of each fillet.
3) Heat the oil in a skillet which is large enough to hold the fillets flat.
4) Add the fish and cook for about 3 minutes, till the underside is browned.
5) With the help of a pancake turner, turn the fish carefully and cook till the other side is browned as well and the fish easily flakes when touched with a fork.
6) Transfer the fish to a serving platter and keep it warm.
7) Heat the margarine till it is bubbly in a small skillet.
8) Add the lemon juice, parsley, capers and lemon peel and stir well.
9) Cook the sauce for about 1 minute and pour it all over the fillets.

SERVING
10) Serve hot.

Recipe Summary

Difficulty Level: 
Medium
Cuisine: 
American
Course: 
Main Dish
Method: 
Browned
Ingredient: 
Fish
Interest: 
Healthy
Preparation Time: 
10 Minutes
Cook Time: 
10 Minutes
Ready In: 
20 Minutes
Servings: 
1

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Average: 4.1 (16 votes)

Nutrition Rank

Nutrition Facts

Serving size: Complete recipe

Calories 507 Calories from Fat 227

% Daily Value*

Total Fat 26 g39.6%

Saturated Fat 2.8 g14.2%

Trans Fat 0 g

Cholesterol 225 mg75%

Sodium 635.2 mg26.5%

Total Carbohydrates 10 g3.4%

Dietary Fiber 0.92 g3.7%

Sugars 0.5 g

Protein 62 g123.6%

Vitamin A 24.1% Vitamin C 35.8%

Calcium 23.5% Iron 6.5%

*Based on a 2000 Calorie diet

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Whitefish Piquante Recipe