Skate Wing Schnitzel

Health score
53%
Skate Wing Schnitzel
45 min.
4
1433kcal

Suggestions

Ingredients

  • cups torn bread country-style
  • tablespoons capers drained
  • tablespoon dijon mustard 
  • large eggs beaten to blend
  • cup flour all-purpose
  • 0.5 cup herbs fresh divided finely chopped (such as flat-leaf parsley, chives, and/or tarragon)
  • servings kosher salt freshly ground
  • tablespoons juice of lemon fresh
  • servings lemon wedges (for serving; optional)
  • 0.5 cup olive oil 
  • 24 ounce skate wing fillets 
  • 0.3 cup butter unsalted ()

Equipment

  • food processor
  • bowl
  • frying pan
  • paper towels
  • whisk

Directions

  1. Pulse bread in a food processor until semi-fine crumbs form.
  2. Place breadcrumbs, eggs, and flour in separate shallow bowls.
  3. Mix 1/4 cup herbs into breadcrumbs; season with salt and pepper.
  4. Season skate with salt and pepper. Dredge skate in flour, shaking off excess, coat with egg, letting excess drip back into bowl, and coat with breadcrumbs; transfer to a plate.
  5. Heat oil in a large cast-iron or other heavy skillet over medium-high heat. Working in batches, sauté skate until golden brown and just cooked through, about 2 minutes per side.
  6. Transfer to a paper towel-lined plate; season with salt.
  7. Pour off oil in pan; heat butter, stirring occasionally, until foaming and starting to brown, about 3 minutes.
  8. Whisk in capers, lemon juice, mustard, and remaining 1/4 cup herbs.
  9. Drizzle skate with brown butter sauce and serve with lemon wedges, if desired.

Nutrition Facts

Calories1433kcal
Protein22.08%
Fat23.65%
Carbs54.27%

Properties

Glycemic Index
63.79
Glycemic Load
107.93
Inflammation Score
-9
Nutrition Score
50.350000070489%

Flavonoids

Eriodictyol
0.58mg
Hesperetin
1.36mg
Naringenin
0.11mg
Apigenin
16.18mg
Luteolin
0.13mg
Kaempferol
5.37mg
Myricetin
1.12mg
Quercetin
6.96mg

Nutrients percent of daily need

Calories:1432.52kcal
71.63%
Fat:37.61g
57.87%
Saturated Fat:11.37g
71.07%
Carbohydrates:194.15g
64.72%
Net Carbohydrates:178.5g
64.91%
Sugar:20.87g
23.19%
Cholesterol:123.5mg
41.17%
Sodium:1872.71mg
81.42%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:79.01g
158.03%
Manganese:4.5mg
224.78%
Selenium:121.96µg
174.23%
Vitamin K:146.01µg
139.05%
Vitamin B1:1.73mg
115.41%
Vitamin B3:21.86mg
109.31%
Folate:385.22µg
96.31%
Iron:15.31mg
85.05%
Vitamin B2:1.18mg
69.68%
Fiber:15.65g
62.61%
Phosphorus:554.17mg
55.42%
Calcium:481.21mg
48.12%
Magnesium:163.23mg
40.81%
Vitamin B5:3.5mg
35.01%
Copper:0.62mg
31.12%
Zinc:4.37mg
29.12%
Vitamin B6:0.47mg
23.27%
Vitamin A:1137.84IU
22.76%
Potassium:630.99mg
18.03%
Vitamin C:14.3mg
17.34%
Vitamin E:2.18mg
14.54%
Vitamin D:0.71µg
4.75%
Vitamin B12:0.25µg
4.11%
Source:Epicurious