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Cobia with Lemon Caper Sauce

1 Ratings

1 Comments

Prep 15 min
Total 25 min
Servings 4

Looking for a seafood dinner? Then serve this tasty Cobia with lemon caper sauce – ready in 25 minutes. MORE + LESS -

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

tablespoons olive oil

1/3

cup dry white wine

1/2

cup reduced-sodium chicken broth

tablespoons lemon juice

tablespoon capers, rinsed, drained

tablespoon chopped fresh Italian parsley

Steps

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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 Facts

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%
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;