Lemon Piccata Whitefish

Health score
17%
Lemon Piccata Whitefish
40 min.
4
357kcal

Suggestions

Ingredients

  • tablespoons butter 
  • tablespoons capers drained
  • cup cooking wine dry white
  • 0.5 cup flour all-purpose
  • tablespoon parsley fresh chopped
  • clove garlic minced
  • 0.3 cup juice of lemon fresh
  • teaspoon lemon pepper to taste
  • 1.5 teaspoons lemon zest 
  • servings salt to taste
  • pound trout 

Equipment

  • bowl
  • frying pan
  • oven
  • whisk

Directions

  1. Preheat oven to 200 degrees F (95 degrees C).
  2. Place a serving platter into oven to warm.
  3. Mix flour, lemon pepper, and salt in a shallow bowl and firmly press trout fillets into the seasoned flour to coat both sides; shake off excess.
  4. Heat vegetable oil in a skillet over medium heat and pan-fry the fish in the hot oil until golden brown, about 2 minutes per side. Keep fillets warm on heated platter in oven.
  5. Pour off all but a thin film of oil in the skillet over medium heat; cook and stir garlic until fragrant, about 20 seconds.
  6. Pour white wine into skillet and dissolve brown bits of food in the wine. Stir lemon zest into wine and bring to a boil; cook until sauce reduces to about 2/3 cup, stirring often.
  7. Mix in lemon juice and capers and cook until sauce thickens slightly, about 5 more minutes.
  8. Whisk butter into sauce.
  9. Lay trout fillets in the sauce and turn to coat; serve on the warmed platter and garnish with parsley.

Nutrition Facts

Calories357kcal
Protein32.94%
Fat47.12%
Carbs19.94%

Properties

Glycemic Index
58.5
Glycemic Load
9
Inflammation Score
-6
Nutrition Score
22.006521598152%

Flavonoids

Malvidin
0.04mg
Catechin
0.46mg
Epicatechin
0.33mg
Eriodictyol
0.74mg
Hesperetin
2.45mg
Naringenin
0.44mg
Apigenin
2.15mg
Luteolin
0.01mg
Kaempferol
5.28mg
Myricetin
0.17mg
Quercetin
7mg

Nutrients percent of daily need

Calories:356.55kcal
17.83%
Fat:16.27g
25.02%
Saturated Fat:6.75g
42.18%
Carbohydrates:15.49g
5.16%
Net Carbohydrates:14.64g
5.32%
Sugar:1.08g
1.2%
Cholesterol:88.35mg
29.45%
Sodium:435.33mg
18.93%
Alcohol:6.18g
100%
Alcohol %:3.52%
100%
Protein:25.59g
51.17%
Vitamin B12:8.85µg
147.53%
Manganese:1.23mg
61.26%
Vitamin B1:0.53mg
35.39%
Phosphorus:312.25mg
31.22%
Vitamin B3:6.16mg
30.81%
Vitamin D:4.42µg
29.48%
Selenium:19.95µg
28.5%
Vitamin B2:0.48mg
27.95%
Vitamin B5:2.35mg
23.46%
Vitamin K:19.35µg
18.43%
Iron:2.8mg
15.56%
Potassium:504.95mg
14.43%
Vitamin B6:0.28mg
14.24%
Copper:0.27mg
13.34%
Folate:49.95µg
12.49%
Vitamin C:9.17mg
11.12%
Magnesium:38.49mg
9.62%
Vitamin A:420.88IU
8.42%
Calcium:67.62mg
6.76%
Zinc:0.99mg
6.58%
Vitamin E:0.55mg
3.69%
Fiber:0.85g
3.4%
Source:Allrecipes