Skillet Fish Fillet with Lemon & Capers

Makes 4 servings

This is a delicious recipe for those times when the whole family gets together on the weekend. To ensure crispy, golden fish, make sure the fillets are very dry before you begin. Dusting them lightly with flour gives them a very fine crust and thickens the pan sauce. Although cod is suggested here, any thicker fillet of white fish, such as tilapia, haddock or halibut, can be substituted without changing the flavor of the dish.

INGREDIENTS

2 tbsp. olive oil
1 lb. skinless cod fillets (about ½ inch thick), fresh or frozen and thawed, blotted very dry
2 tbsp. all-purpose flour
½ tsp. kosher salt
¼ tsp. freshly ground black pepper
Juice from 1 medium lemon
⅓ cup capers, drained
3 tbsp. unsalted butter
2 cloves garlic, crushed
Fresh parsley leaves, torn, for garnish

INSTRUCTIONS

1. Heat the oil in a skillet over medium heat until shimmering. Sprinkle the cod evenly with flour, and add salt and pepper on each side. Place the cod fillets in the pan and fry until golden, about 3 minutes on each side. Transfer the fillets to a plate and cover with aluminum foil to keep warm.
2. Increase the heat to high and add the lemon juice to the pan. As it begins to bubble, add the capers, butter and garlic and cook, stirring, until the butter is fully melted and fragrant, about 1 minute.
3. Divide the fish among four serving plates. Pour the sauce over the fish, sprinkle with parsley and serve immediately. Enjoy!

NUTRITION • PER ONE SERVING

Calories 230
Total Fat 16g (21%)
Saturated Fat 6.515g (33%)
Trans Fat 0.358g
Total Carbohydrate 4g (1%)
Dietary Fiber 0g (0%)
Total Sugars 0g
Includes 0g
Added Sugars (0%)
Cholesterol 75mg (25%)
Sodium 650mg (28%)
Protein 18g (36%)
Vitamin D 0.4mcg (2%)
Calcium 221mg (15%)
Iron 0.0882mg (0%)
Potassium 13818mg (290%)
Phosphorus (330%)

This AMAZING Recipe can be found in my Mediterranean Meals on a Budget cookbook here