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White fish with artichoke, lemon and caper sauce


By Foody floozy, adventures of a Colorado cook (Visit website)

(5.00/5 - 1 vote)


I have been in the mood for fish, ALOT lately. However unless it's served as sashimi for some reason I need a sauce to enjoy it. Here is a little number I came up with this week. This dish has almost no carbs and great proteins and healthy fats.

Go ahead and use whatever white fish you prefer for this recipe. I chose tilapia this time as I had it on hand. Make sure you rinse and drain your artichoke hearts [if use canned] and capers prior to adding to the sauce as they can be too salty for the recipe.

4-4 oz fish fillets
2 T smart balance [or butter]
1 T extra virgin olive oil
1/2 c low sodium chicken broth
1/4 c fresh lemon juice
5 artichoke hearts
1/4 c capers
flour
salt
pepper

Pat dry your fish fillets and sprinkle with salt and pepper. Lightly dust with flour and shake off excess. Melt 1 T of smart balance and the olive oil over medium to high heat. Add fish and cook until browned on each side; this will be about 3 minutes per side. You will know fish is done on the second side when it flakes easily.

Remove fish from pan and place on serving platter. Cover fish while you make the sauce. Add to the pan the chicken stock, capers and lemon juice. Bring to a boil and make sure you scrape up any brown bits on the bottom of the pan. Reduce to a simmer for about 3 to 4 minutes. Add your artichokes and simmer another minute. Taste!! Do not add salt until you taste. Then add some fresh pepper and if needed some salt. Add last T of smart balance to thicken sauce a little. Pour sauce over fish.

This is a nice light tart sauce. I enjoy serving it with pan sauteed zucchini sprinkled with a little Parmesan.

Nutritional Content, one piece of fish with 1/4 of sauce
Calories: 171.2 Fat: 8.9g Carbs: 1.3g Sodium: 281mg Protein: 24.2g




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