Alaska Sole Piccata
Courtesy of Alaska Seafood Marketing Institute 4 Servings • 5 Min. Prep Time • 15 Min. Cook Time| Ingredients |
|---|
| 1-1/2 c. chicken broth |
| 1/4 c. fresh lemon juice |
| 1 Tbsp. melted butter |
| 1 tsp. cornstarch |
| 1/4 c. drained capers |
| 2 c. diagonally-sliced fresh or frozen carrots |
| 1/2 c. sliced onion |
| 2 Tbsp. olive, canola, peanut, or grapeseed oil, divided |
| 4 Alaska Sole fillets (4 to 6-oz. ea.), fresh, thawed or frozen* |
| salt and pepper, to taste |
| 1 Tbsp. chopped fresh dill, to garnish |
Directions:
1. Combine chicken broth and lemon juice in small saucepan; simmer until reduced by half, about 5 min. Stir in butter, cornstarch, and capers. Heat through; cover and keep warm.
2. Sauté carrots and onions in heavy nonstick skillet in 1 Tbsp. oil until tender, about 5 min. Remove from pan and keep warm.
3. Rinse any ice glaze from frozen Alaska Sole fillets under cold water; pat dry with paper towel. Brush both sides of fillets with remaining oil. Place fillets in pan and cook, uncovered, over medium-high heat about 3 min., until browned. Shake pan occasionally to keep fish from sticking.
4. Turn fillets over and season with salt and pepper. Cover pan tightly and reduce heat to medium. Cook an additional 2 to 5 min. Cook just until fish is opaque throughout.
5. Serve each fillet with 1/2 cup vegetables and 2 to 3 Tbsp. sauce. Garnish with fresh dill, if desired.
*Cook's Tip: This recipe is also excellent with Alaska Cod or Alaska Pollock
* Nutrients per serving (with Alaska Cod)
Nutrition:
Calories: 225; Total Fat: 7g; Saturated Fat: 2g; Cholesterol: 60mg; Total Carbs: 10g; Fiber: 3g; Protein: 29g; Sodium: 471mg;