Over the weekend we went to the fish market down in Wynyard Quarter and picked up some lovely fresh seafood. I decided to make one of my favorite recipes from my cookbook, this incredible pan fried fish with the most stunning brown butter, lemon and caper sauce that leaves a nutty rich taste with every mouthful. Basil and parsley are added to the sauce right at the very end, for a subtle touch of sweetness. It was beautiful!
Put flour on a plate
Sprinkle with salt and pepper and mix
Dredge the fish in this mix so it is completely coated. Shake off excess flour.
Melt ghee over medium heat.
Cook fish for 2-3 minutes on each side until golden and cooked through.
Place fish on warm plate and cover.
Wipe pan and return to heat
Add butter and cook on medium heat (about 5 min) until golden
Remove pan from heat and add capers and lemon juice
Add basil and parsley and swirl contents in the pan.
Season with salt and pepper
Return fish to pan and spoon juices on top.
Serve immediately
View line-by-line Nutrition Insights™: Discover which ingredients contribute the calories/sodium/etc.
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Serving Size: 1 Serving (641g) | ||
Recipe Makes: 4 Servings | ||
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Calories: 1701 | ||
Calories from Fat: 499 (29%) | ||
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Amt Per Serving | % DV | |
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Total Fat 55.5g | 74 % | |
Saturated Fat 25g | 125 % | |
Monounsaturated Fat 15.8g | ||
Polyunsanturated Fat 8.8g | ||
Cholesterol 206.1mg | 63 % | |
Sodium 1130.2mg | 39 % | |
Potassium 2785.8mg | 73 % | |
Total Carbohydrate 240.6g | 71 % | |
Dietary Fiber 35.6g | 142 % | |
Sugars, other 205.1g | ||
Protein 82.4g | 118 % | |
Powered by: USDA Nutrition Database Disclaimer: Nutrition facts are derived from linked ingredients (shown at left in colored bullets) and may or may not be complete. Always consult a licensed nutritionist or doctor if you have a nutrition-related medical condition. |
Calories per serving: 1701
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