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Cobia with Lemon Caper Sauce

Name: Cobia with Lemon Caper Sauce
Prep time: 15 min
Total time: 25 min
Yield: 4
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

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Prep 15 min
Total 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.

By Betty Crocker Kitchens

Updated Mar 26, 2013

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

Steps

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.

Tips from the Betty Crocker Kitchens

tip 1
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

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;