Fish Fillet Piccata
Ingredients
- 4 4-ounce sole fillets
- 3 Tbsp all-purpose flour
- ¼ tsp sea salt
- ¼ tsp freshly ground pepper
- 2 Tbsp olive oil divided
- 2 small cloves of garlic peeled and sliced very thinly
- 2 Tbsp butter
- ⅓ cup dry white wine
- 2 tsp lemon zest
- Juice of 1 whole lemon
- 2 Tbsp brined capers drained
- 2 Tbsp minced fresh flat-leaf parsley
- Salt and pepper to taste
- 4 thin slices of lemon for garnish
- 2 cups cooked rice or quinoa for serving
Instructions
- All ingredients ready? Let's begin!
- In a shallow bowl combine the flour, salt, and pepper.
- Pat the fish fillets dry with paper towels and place them in the flour mixture to lightly coat both sides.
- In a large sauté pan or skillet over medium heat, warm 1-1/2 tablespoons of the oil. Shake the excess flour off of the fish. Add the fish to the pan and sauté for 2 minutes per side until just cooked through and golden brown. Transfer the fillets to a serving platter.
- Add the remaining 1/2 tablespoon of oil to the pan. Turn the heat up to medium-high. Add the garlic to the pan and cook until it just starts to soften, approximately 30 seconds, being careful not to let it burn.
- Deglaze the pan with the wine, whisking to incorporate any brown bits and flour. When the wine bubbles, add the lemon zest and lemon juice to the pan. Cook until the liquid has reduced by half, whisking often.
- Turn the heat off and stir in the butter, capers, and parsley. Season with salt and pepper to taste.
- Pour the warm sauce over the fish and serve immediately over a bed of rice or quinoa with lemon slices on top and green veggies on the side.
Video
Nutrition
Calories: 517kcal | Carbohydrates: 62g | Protein: 33g | Fat: 13g | Saturated Fat: 2g | Polyunsaturated Fat: 4g | Monounsaturated Fat: 7g | Cholesterol: 50mg | Sodium: 343mg | Potassium: 1007mg | Fiber: 7g | Sugar: 1g | Vitamin A: 245IU | Vitamin C: 9mg | Calcium: 79mg | Iron: 5mg