Pan-Seared Rockfish with Lemon Beurre Blanc

Gluten Free
Health score
24%
Pan-Seared Rockfish with Lemon Beurre Blanc
40 min.
6
729kcal

Suggestions

Ingredients

  • cup butter softened
  • 0.5 cup canola oil 
  • 0.5 cup cooking wine dry white
  • cup heavy cream 
  •  juice of lemon juiced
  • 48 ounce rockfish fillets (alternatives: rock cod, pacific snapper or striped bass)
  • 0.5 cup flour seasoned with salt and freshly ground black pepper all-purpose

Equipment

  • frying pan
  • sauce pan
  • whisk

Directions

  1. Prepare the lemon beurre blanc sauce by combining the lemon juice, wine and cream in a 1-quart saucepan and simmering on medium heat until reduced by half the volume. Meanwhile, heat canola oil in a large skillet over medium-high heat. Dredge fish fillets in flour and saute in the hot skillet until golden brown.
  2. Remove fish from heat and let rest. When the sauce has thickened, slowly whisk in the butter.
  3. Place fish on platter, and drizzle sauce around and over the fish to serve.

Nutrition Facts

Calories729kcal
Protein23.99%
Fat67.43%
Carbs8.58%

Properties

Glycemic Index
16.17
Glycemic Load
2.53
Inflammation Score
-9
Nutrition Score
31.263913258262%

Flavonoids

Malvidin
0.01mg
Catechin
0.15mg
Epicatechin
0.11mg
Eriodictyol
0.98mg
Hesperetin
2.97mg
Naringenin
0.35mg
Myricetin
0.01mg
Quercetin
0.08mg

Nutrients percent of daily need

Calories:729.41kcal
36.47%
Fat:54.71g
84.17%
Saturated Fat:30.28g
189.23%
Carbohydrates:15.66g
5.22%
Net Carbohydrates:10.61g
3.86%
Sugar:2g
2.23%
Cholesterol:307.6mg
102.53%
Sodium:415.61mg
18.07%
Alcohol:2.06g
100%
Alcohol %:0.68%
100%
Protein:43.79g
87.58%
Vitamin B12:8.79µg
146.52%
Manganese:2.57mg
128.73%
Selenium:85.36µg
121.94%
Phosphorus:517.49mg
51.75%
Vitamin B6:0.77mg
38.6%
Vitamin K:38.93µg
37.08%
Vitamin A:1841.72IU
36.83%
Magnesium:131.17mg
32.79%
Potassium:924.18mg
26.41%
Vitamin B3:5.07mg
25.35%
Iron:3.94mg
21.87%
Vitamin B5:2.15mg
21.55%
Fiber:5.05g
20.19%
Vitamin B1:0.26mg
17.58%
Copper:0.34mg
17.04%
Calcium:159.62mg
15.96%
Vitamin E:2.13mg
14.21%
Vitamin B2:0.2mg
11.59%
Vitamin C:7.98mg
9.67%
Zinc:1.31mg
8.7%
Folate:30.68µg
7.67%
Vitamin D:0.63µg
4.23%