Looking for a seafood dinner? Then serve this tasty Cobia with lemon caper sauce – ready in 25 minutes.
Cobia with Lemon Caper Sauce
- Prep Time 15 min
- Total 25 min
- Servings 4
- Ingredients 10
Ingredients
- 1/3 cup all-purpose flour
- 1/4 teaspoon salt
- 1/4 teaspoon pepper
- 1 1/4 lb cobia or sea bass fillets, cut into 4 pieces
- 2 tablespoons olive oil
- 1/3 cup dry white wine
- 1/2 cup reduced-sodium chicken broth
- 2 tablespoons lemon juice
- 1 tablespoon capers, rinsed, drained
- 1 tablespoon chopped fresh Italian parsley
Instructions
-
Step1In shallow dish, stir flour, salt and pepper. Coat fish pieces in flour mixture (reserve remaining flour mixture). In 12-inch nonstick skillet, heat oil over medium-high heat. Place coated fish in oil. Cook 8 to 10 minutes, turning halfway through cooking, until fish flakes easily with fork; remove from heat. Lift fish from skillet to serving platter with slotted spatula (do not discard drippings); keep warm.
-
Step2Heat skillet (with drippings) over medium heat. Stir in 1 tablespoon reserved flour mixture; cook and stir 30 seconds. Stir in wine: cook about 30 seconds or until thickened and slightly reduced. Stir in chicken broth and lemon juice; cook and stir 1 to 2 minutes until sauce is smooth and slightly thickened. Stir in capers.
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Step3Serve sauce over fish; sprinkle with parsley.
Nutrition
230
Calories
9g
Total Fat
28g
Protein
9g
Total Carbohydrate
0g
Sugars
Nutrition Facts
Serving Size: 1 Serving
- Calories
- 230
- Calories from Fat
- 80
- Total Fat
- 9g
- 13%
- Saturated Fat
- 1 1/2g
- 7%
- Trans Fat
- 0g
- Cholesterol
- 75mg
- 25%
- Sodium
- 400mg
- 17%
- Potassium
- 440mg
- 13%
- Total Carbohydrate
- 9g
- 3%
- Dietary Fiber
- 0g
- 0%
- Sugars
- 0g
- Protein
- 28g
% Daily Value*:
- Vitamin A
- 2%
- 2%
- Vitamin C
- 4%
- 4%
- Calcium
- 2%
- 2%
- Iron
- 6%
- 6%
Exchanges:
1/2 Starch; 0 Fruit; 0 Other Carbohydrate; 0 Skim Milk; 0 Low-Fat Milk; 0 Milk; 0 Vegetable; 3 1/2 Very Lean Meat; 1/2 Lean Meat; 0 High-Fat Meat; 1 Fat;Carbohydrate Choice
1/2Tips from the Betty Crocker Kitchens
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