Crispy Skate with Cauliflower, Bacon, Capers, and Croutons Recipe

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Crispy Skate with Cauliflower, Bacon, Capers, and Croutons
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Ingredients
13
Count
Nutrition
831
Calories
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Ingredients:

  • 4 slices thick-cut bacon , cut into 1-inch pieces
  • 2 cups small (3/4-inch) cauliflower florets
  • 10 cherry tomatoes, halved
  • 1 1/2 tbsp fresh lemon juice
  • 1/4 cup rice flour
  • 2 7-oz pieces boned skate wing (or dover sole fillets)
  • 1/4 cup canola oil
  • 2 tbsp coarsely chopped purchased plain croutons

Directions:

  1. For cauliflower: Sauté bacon in heavy large skillet over medium heat until brown and crisp. Using slotted spoon, transfer bacon to paper towels to drain. Add cauliflower to drippings in skillet and sauté until crisp-tender and beginning to brown, about 5 minutes. Add tomatoes, lemon juice, capers, and thyme; simmer 1 minute to blend flavors. Remove from heat.
  2. For skate: Whisk rice flour, Cream of Wheat, and herbs in large shallow bowl to blend. Sprinkle fish with salt and pepper. Coat fish on both sides with flour mixture. Heat oil in another heavy large skillet over medium-high heat. Add fish. Sauté until brown and just opaque in center, about 3 minutes per side.
  3. Rewarm cauliflower mixture over medium heat. Mix in bacon and croutons. Season to taste with salt and pepper. Spoon cauliflower mixture into center of 2 plates; top with fish.
  4. *Available at some supermarkets, specialty foods stores, and natural foods stores.
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Nutrition Facts

Per ServingPer 100 g
Amount Per 1 Serving
Calories 830.64 Kcal (3478 kJ)
Calories from fat 451.06 Kcal
% Daily Value*
Total Fat 50.12g 77%
Cholesterol 36.96mg 12%
Sodium 753.21mg 31%
Potassium 2670.49mg 57%
Total Carbs 74.92g 25%
Sugars 21.4g 86%
Dietary Fiber 16.29g 65%
Protein 26.05g 52%
Vitamin C 330.6mg 551%
Iron 7.1mg 39%
Calcium 361mg 36%
Amount Per 100 g
Calories 79.96 Kcal (335 kJ)
Calories from fat 43.42 Kcal
% Daily Value*
Total Fat 4.82g 77%
Cholesterol 3.56mg 12%
Sodium 72.51mg 31%
Potassium 257.08mg 57%
Total Carbs 7.21g 25%
Sugars 2.06g 86%
Dietary Fiber 1.57g 65%
Protein 2.51g 52%
Vitamin C 31.8mg 551%
Iron 0.7mg 39%
Calcium 34.8mg 36%

* Percent Daily Values are based on a 2000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
Find out how many calories should you eat.

Tastes

  • salty
  • savory
  • bitter
  • sweet
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Recipe Tags

Weightwatchers Points

  • 20
    Points
  • 22
    PointsPlus

Good Points

  • saturated fat free,
  • low sodium,
  • low cholesterol

Bad Points

  • High in Sodium

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