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Cobia with Lemon Caper Sauce

cobia with lemon caper sauce Entree
Cobia with Lemon Caper Sauce
  • 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.

Updated March 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

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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.

  • 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 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;
Carbohydrate Choice
1/2
*Percent Daily Values are based on a 2,000 calorie diet.

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