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Cobia with Lemon Caper Sauce

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  • Prep Time 15 min
  • Total Time 25 min
  • Servings 4
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Looking for a seafood dinner? Then serve this tasty Cobia with lemon caper sauce – ready in 25 minutes.

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

Directions

  • 1 In 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.
  • 2 Heat 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.
  • 3 Serve sauce over fish; sprinkle with parsley.

Expert Tips

This dish would be delicious served with a rice blend. Look for one with wild and whole-grain brown rice, that doesn’t include sodium. To keep sodium low, consider making rice by substituting dry white wine or low-sodium chicken broth for half the liquid and omitting the butter and salt.

Nutrition Information

NUTRITION INFORMATION PER SERVING

Serving Size: 1 Serving
Calories
230
Calories from Fat
80
% Daily Value
Total Fat
9g
13%
Saturated Fat
1 1/2g
7%
Trans Fat
0g
Cholesterol
75mg
25%
Sodium
400mg
17%
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
1/2
*Percent Daily Values are based on a 2,000 calorie diet.

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