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ALASKA POLLOCK PICCATA 
Prep Time: 5 minutes Cook Time: 15 Servings: 4
1-1/2 cups chicken broth
1/4 cup fresh lemon juice
1 Tablespoon melted butter
1 teaspoon cornstarch
1/4 cup drained capers
2 cups diagonally-sliced fresh or frozen carrots
1/2 cup sliced onion
2 Tablespoons olive, canola, peanut or grapeseed oil, divided
4 Alaska Pollock fillets (4 to 6 oz. each), fresh, thawed or frozen
Salt and Pepper, to taste
1 Tablespoon chopped fresh dill, to garnish
Combine chicken broth and lemon juice in small saucepan; simmer until reduced by half, about 5 minutes. Stir in butter, cornstarch, and capers. Heat through; cover and keep warm.
Sauté carrots and onions in heavy nonstick skillet in 1 tablespoon oil until tender, about 5 minutes. Remove from pan and keep warm.
Rinse any ice glaze from frozen Alaska Pollock fillets under cold water; pat dry with paper towel. Brush both sides of fillets with remaining oil. Place fillets in pan and cook, uncovered, over medium-high heat about 3 minutes, until browned. Shake pan occasionally to keep fish from sticking.
Turn fillets over and season with salt and pepper. Cover pan tightly and reduce heat to medium. Cook an additional 2 to 5 minutes. Cook just until fish is opaque throughout.
Serve each fillet with 1/2 cup vegetables and 2 to 3 tablespoons sauce. Garnish with fresh dill, if desired.
Nutrients per serving: 225 calories, 7g total fat, 2g saturated fat, 30% calories from fat, 60mg cholesterol, 29g protein, 10g carbohydrate, 3g fiber, 471mg sodium, 43mg calcium and .7g omega-3 fatty acids. |
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