SAUTÉED POLLOCK with SPICY LEMON-WALNUT BUTTER SAUCE
Prep Time: 10 minutes Cook Time: 15 minutes Servings: 4
6 Tablespoons butter, divided
4 Pollock fillets (4 to 6 oz. each), fresh, thawed or frozen
Salt and black pepper, to taste
1/2 cup chopped walnuts
1 Tablespoon fresh lemon juice
2 teaspoons grated lemon zest
1/4 - 1/2 teaspoon cayenne pepper
1 Tablespoon snipped chives
Melt 2 tablespoons butter in a large nonstick skillet over medium heat.
Rinse Pollock fillets under cold water; pat dry with paper towel. Sauté 6 minutes per side for frozen fillets OR 3 minutes per side for fresh/thawed fish, turning once. Cook just until fish is opaque throughout. Season fillets with salt and pepper. Remove fillets from skillet; keep warm.
Wipe out pan, if necessary. Add walnuts to skillet; cook until walnuts are lightly toasted, shaking pan occasionally to prevent walnuts from burning. Add remaining ingredients and heat through.
Spoon sauce over fish to serve.
Nutrients per serving: 366 calories, 28g total fat, 12g saturated fat, 68% calories from fat, 147mg cholesterol, 27g protein, 3g carbohydrate, 1g fiber, 605mg sodium, 29mg calcium and 2g omega-3 fatty acids.