Skate Wings with Brown Butter, Preserved Lemon and Almond Sauce with Wilted Red Swiss Chard with Raisins

Gluten Free
Health score
22%
Skate Wings with Brown Butter, Preserved Lemon and Almond Sauce with Wilted Red Swiss Chard with Raisins
60 min.
4
569kcal

Suggestions

Ingredients

  • 0.3 cup almonds toasted thinly sliced
  • 2 teaspoons peppercorns black
  • 3 tablespoons cider vinegar 
  • 1  cinnamon sticks 
  • 1 tablespoon coriander seeds 
  • 0.3 cup currants hot drained for 30 minutes and
  • 0.5 cup flour with salt and pepper
  • 0.7 cup kosher salt 
  • 6  lemons 
  • 1 cup olive oil 
  • 2 tablespoons olive oil 
  • 3 tablespoons parsley chopped
  • 1 small onion red
  • 4 servings salt and pepper freshly ground
  • 4 fillet boned skate wing 
  • 1.5 pound swiss chard cleaned coarsely chopped
  • 1 stick butter unsalted quartered
  • 1 tablespoon butter unsalted

Equipment

  • frying pan
  • sauce pan
  • ladle

Directions

  1. Heat oil in a large saute pan over medium high heat. Season skate with salt and pepper and dredge the skate on 1 side in the flour and tap off the excess. Sear the skate flour-side down until golden brown. Turn over and continue cooking for 2 to 3 minutes.
  2. Remove the skate to a plate, wipe out the pan, and return over high heat.
  3. Add the butter and cook until golden brown, add the preserved lemons, almonds and parsley, season with salt and pepper and immediately pour over the fish.
  4. Serve with Wilted Swiss Chard with Raisins.
  5. Bring 3 quarts of water to a boil in a medium non-reactive saucepan.
  6. Add lemons and cook for 3 to 4 minutes.
  7. Drain, plunge into cold water, let cool then drain again. When cool enough to handle, cut each lemon into quarters.
  8. While the lemons are cooling, prepare the brine. In a medium non-reactive saucepan combine 6 cups of water, the salt, cinnamon, coriander and peppercorns. Bring the mixture to a boil over high heat and cook until the salt has melted. Tightly pack the lemons into hot, dry, sterilized jars with lids.
  9. Ladle in the hot brine, including the spices, to within 1/2 inch of the rims.
  10. Add the olive oil and cover with the lids. Store in a cool, dark place.
  11. Let stand for 2 months before using. Once opened, store in the refrigerator.
  12. Heat olive oil and butter in a large saute pan over medium high heat.
  13. Add the onions and cook until soft.
  14. Add the Swiss chard and currants, season with salt and pepper and cook until the chard is wilted.
  15. Remove from the heat and stir in the vinegar.

Nutrition Facts

Calories569kcal
Protein5.37%
Fat71.42%
Carbs23.21%

Properties

Glycemic Index
57.13
Glycemic Load
6.5
Inflammation Score
-10
Nutrition Score
33.095217253851%

Flavonoids

Cyanidin
0.22mg
Catechin
2.67mg
Epigallocatechin
0.23mg
Epicatechin
0.05mg
Eriodictyol
34.63mg
Hesperetin
45.2mg
Naringenin
0.93mg
Apigenin
6.52mg
Luteolin
3.19mg
Isorhamnetin
1.61mg
Kaempferol
10.17mg
Myricetin
6.54mg
Quercetin
11.21mg

Nutrients percent of daily need

Calories:568.9kcal
28.44%
Fat:49.22g
75.73%
Saturated Fat:19.29g
120.55%
Carbohydrates:36g
12%
Net Carbohydrates:25.12g
9.13%
Sugar:13.21g
14.67%
Cholesterol:68.26mg
22.75%
Sodium:33580.35mg
1460.02%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:8.33g
16.65%
Vitamin K:1478.23µg
1407.83%
Vitamin A:11506.76IU
230.14%
Vitamin C:143.63mg
174.1%
Manganese:1.53mg
76.5%
Vitamin E:9.13mg
60.84%
Magnesium:192.83mg
48.21%
Fiber:10.88g
43.53%
Potassium:1132.15mg
32.35%
Iron:5.68mg
31.56%
Copper:0.57mg
28.73%
Calcium:227.82mg
22.78%
Vitamin B2:0.33mg
19.37%
Vitamin B6:0.38mg
19.07%
Phosphorus:183.45mg
18.34%
Folate:57.63µg
14.41%
Vitamin B1:0.19mg
12.53%
Zinc:1.32mg
8.8%
Vitamin B5:0.76mg
7.61%
Vitamin B3:1.46mg
7.3%
Selenium:3.63µg
5.18%
Vitamin D:0.48µg
3.18%