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Fish for Dinner: Pan-Seared Meagre with Lemon-Caper Sauce

1/17/2017

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Pan-Seared Meagre with Lemon-Caper Sauce
Pan-Seared Meagre with Lemon-Caper Sauce, served with a side of brown rice & quinoa and steamed broccoli
The Fish for Dinner feature chronicles my education in the ways of fish-cookery. I grew up avoiding fish other than sticks and was well into adulthood before adding the real deal into my diet, usually at a restaurant. The impetus to cook more fish at home comes from joining a sustainable fish program through Hooked on Fish, like a CSA that delivers boxes of farm-fresh produce but with seafood instead. I’ll tell you what we made and how we liked it, plus occasionally a few tips and fishin’ tunes too.

Why, yes! This IS the second capers-forward fish recipe I’ve posted in as many weeks. I would try to dial it back if capers didn’t taste so darn delicious when combined with butter and lemon. But they do, so I won’t.

The Occasion: Friday night fish dinner. Healthy eats without the sacrifice.

Why This Works: Have you noticed that so many recipes for fish look similar? Lemon, check. Wine, uh huh. Butter, check. Parsley, yup. And if you’re lucky – capers, checkity check check! The reason is … it’s hard to beat perfection. Good fish doesn’t need a lot of dressing up. Simple is best.

You may be wondering – what’s a meagre anyway?

​Similar to a bass in size and shape, its low-fat white meat is moist with a firm texture similar to corvina. 
Picture
Sciaena umbra by SUBnormali Team

Please click on the photos to enlarge them and read the captions.
The Verdict: Fast. Easy. Delicious. Feel free to use this treatment with any white fish fillets. Adjust the cooking time based on thickness of the fillets. The standard is 10 minutes per inch of thickness.
Printable Recipe- Pan-Seared Meagre with Lemon-Caper Sauce
File Size: 667 kb
File Type: pdf
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Pan-Seared Meagre with Lemon-Caper Sauce
Recipe source: Hooked on Fish

INGREDIENTS:

​For the fish:
  • 2 6-ounce meagre fillets
  • Olive oil
  • Salt and pepper
  • Canola oil for the pan

For the sauce:
  • 3 tablespoons butter
  • 1 tablespoon lemon juice
  • 1 tablespoon capers
  • 1 tablespoon parsley, chopped 

DIRECTIONS:
  • Preheat oven to 425˚ F.
  • Lightly score the skin of the fish. Using a sharp knife, make 3 or so (depending on size) parallel cuts on a diagonal, about ¼” deep.
  • Heat canola oil in an oven-proof skillet.
  • Drizzle both sides of fish with olive oil and season with salt and pepper.
  • Sauté fish, skin side down, on medium-high heat for about 4 minutes (for until fish easily releases from the pan.
  • Turn over and put the pan in the oven for about 6 minutes (depending on thickness of fish). 
  • Once fish is done, transfer fillets to a plate and cover with foil.
  • Pour off the remaining olive oil, then add butter to pan and stir periodically until butter just begins to brown. Add capers and lemon juice to heat through.
  • Spoon sauce over the fish, top with parsley. Add a squeeze or two of lemon to taste.
Pan-Seared Meagre with Lemon-Caper Sauce
What's the tastiest healthy meal you've had this month so far? Tell all in the Comments
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