Pan-Sautéed Rockfish With Capers Recipe

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Pan-Sautéed Rockfish With Capers
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Ingredients
11
Count
Nutrition
221
Calories
Total time
20
Minutes
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Ingredients:

Directions:

  1. Heat a non-stick skillet over medium high heat.
  2. Add the oil and swirl to coat the pan.
  3. Season the fish on both sides with the salt and pepper.
  4. Add the fish to the pan, and cook about 2 -3 minutes on each side, or until the fish flakes easily.
  5. Remove the fish to a warm plate.
  6. Add vermouth, lemon rind, lemon juice, capers and herbs to the pan.
  7. Cook for 30 seconds.
  8. Add the butter to the pan, whisking to incorporate into the sauce.
  9. Pour the sauce over the fish, top with the parsley.
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Nutrition Facts

Per ServingPer 100 g
Amount Per 1 Serving
Calories 221.07 Kcal (926 kJ)
Calories from fat 46.11 Kcal
% Daily Value*
Total Fat 5.12g 8%
Cholesterol 98.08mg 33%
Sodium 455.52mg 19%
Potassium 681.02mg 14%
Total Carbs 5.06g 2%
Sugars 0.87g 3%
Dietary Fiber 0.18g 1%
Protein 31.02g 62%
Vitamin C 5.7mg 9%
Iron 0.3mg 1%
Calcium 30.4mg 3%
Amount Per 100 g
Calories 106 Kcal (444 kJ)
Calories from fat 22.11 Kcal
% Daily Value*
Total Fat 2.46g 8%
Cholesterol 47.03mg 33%
Sodium 218.41mg 19%
Potassium 326.54mg 14%
Total Carbs 2.43g 2%
Sugars 0.41g 3%
Dietary Fiber 0.09g 1%
Protein 14.87g 62%
Vitamin C 2.7mg 9%
Iron 0.1mg 1%
Calcium 14.6mg 3%

* 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

  • 4.8
    Points
  • 5
    PointsPlus

Good Points

  • low fat,
  • saturated fat free,
  • sugar free

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