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.
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.
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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. |
Sciaena umbra by SUBnormali Team
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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 |
Pan-Seared Meagre with Lemon-Caper Sauce
Recipe source: Hooked on Fish
INGREDIENTS:
For the fish:
For the sauce:
DIRECTIONS:
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.
What's the tastiest healthy meal you've had this month so far? Tell all in the Comments
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