Directions:
- Bring olive oil and butter to a medium high heat.
- Combine flour, seasoned salt, and lemon pepper seasoning. Dust fish or seafood with mixture on both sides. I usually put my flour and seasonings into a Ziplock bag and then add the seafood, seal the bag and shake until it is coated.
- Once coated, add to the pan. You want the coating to get golden brown quickly.
- Flip to the other side, brown slightly and remove to a plate.
- To the pan, add remaining butter for mushrooms and mushrooms. Cook until tender, about 4 minutes.
- When tender, add garlic and cook until fragrant, 1 minute.
- Now you want to add the liquid to bring up the frond, those wonderful brown bits on the bottom of the pan!
- Add wine, chicken broth, capers.
- Stir constantly until thickened - the flour from your seafood is still in there and will thicken up - add more wine if you need to dilute - this sauce should just coat the back of a spoon -
- When the sauce has thickened, add the seafood back to the pan.
- Cook until tender - remember you already browned on both sides - now cooking depends on how thick your fish is - fish is usually done in about 5 minutes if it is about 3/4 thick - add another 2 minutes per 1/4 of thickness - shrimp only need another 2 minutes, 1 minute on each side - scallops, go with the fish recipe -
- I serve this on angel hair pasta. When the pasta is done to your liking, save a 1/2 cup of water, strain, put back in the pot with the water and pesto. Put this back on the hot burner and stir. The oil in the pesto will coat the pasta and the the water will thicken.
- Don't have pesto? Add some olive oil and basil leaves to your pasta!
- This whole process takes about 10 minutes so have your pasta ready beforehand.
Nutrition Facts
| Amount Per 1 Serving | |||
| Calories | 514.79 Kcal (2155 kJ) | ||
| Calories from fat | 276.44 Kcal | ||
| % Daily Value* | |||
| Total Fat | 30.72g | 47% | |
|---|---|---|---|
| Cholesterol | 73.8mg | 25% | |
| Sodium | 3350.96mg | 140% | |
| Potassium | 622.01mg | 13% | |
| Total Carbs | 27.71g | 9% | |
| Sugars | 0.95g | 4% | |
| Dietary Fiber | 3.08g | 12% | |
| Protein | 20.94g | 42% | |
| Vitamin C | 3.6mg | 6% | |
| Vitamin A | 0.2mg | 6% | |
| Iron | 2.7mg | 15% | |
| Calcium | 114.2mg | 11% | |
| Amount Per 100 g | |||
| Calories | 181.44 Kcal (760 kJ) | ||
| Calories from fat | 97.43 Kcal | ||
| % Daily Value* | |||
| Total Fat | 10.83g | 47% | |
|---|---|---|---|
| Cholesterol | 26.01mg | 25% | |
| Sodium | 1181.08mg | 140% | |
| Potassium | 219.23mg | 13% | |
| Total Carbs | 9.77g | 9% | |
| Sugars | 0.33g | 4% | |
| Dietary Fiber | 1.09g | 12% | |
| Protein | 7.38g | 42% | |
| Vitamin C | 1.3mg | 6% | |
| Vitamin A | 0.1mg | 6% | |
| Iron | 1mg | 15% | |
| Calcium | 40.3mg | 11% | |
* 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.
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