Tag: Lemon Caper Sauce

Healthy Baked Fish Sticks with Lemon Caper Sauce

 
Making fish sticks from scratch is quick and easy. Once you try them, you’ll never go back to prepackaged frozen sticks again!

Firm meaty cod fish holds it’s shape perfectly during baking, and to get a crisp golden flavorful crust I combined panko crumbs with a little Old Bay and spices to get a faux-fried coating without the need to deep fry. I’m a dipper, I love dipping my food in condiments, and was really happy with how this lemon caper sauce turned out – you can really taste the fresh chives and lemon, which is the perfect compliment to the fish.

Although there’s nothing like catching your own fish, that’s not always possible. So when purchasing seafood, I always look for sustainable options, whether it’s fresh or frozen. The first time I heard the term “sustainable seafood” was a few years back in San Francisco at an Alaska Seafood[1] cooking demonstration where I learned that unlike many of the world’s other fish populations, Alaska’s are managed for protection against overfishing ensuring a healthy, wild and sustainable harvest for our future generations. So when I see the Alaskan Seafood label, I know I’m making a sustainable choice. I also have the (free) Seafood Watch App[2] on my phone which I LOVE and always refer to before purchasing fish. It’s simple to follow – you simply type the name of the fish and it gives you a green, yellow or red dot, plus suggestions for good alternatives. It’s also a great idea to talk to your fish monger!

Healthy Baked Fish Sticks with Lemon Caper Dipping Sauce
gordon-ramsay-recipe.com
Servings: 4 • Size: 5 sticks + sauce • Old Points: 5 pts • Points+: 5 pts
Calories: 229 • Fat: 4 g • Carb: 15 g • Fiber: 1 g • Protein: 31 g • Sugar: 2 g
Sodium: 709 mg • Cholesterol: 63 g

Ingredients:

Lemon Caper Sauce:

  • 1/4 cup fat free plain Greek yogurt
  • 3 tablespoons light mayonnaise
  • 1 tablespoon drained capers
  • 1 tablespoon fresh minced chives
  • 1 teaspoon fresh lemon juice
  • 1/4 teaspoon kosher salt
  • 1/8 teaspoon black pepper

For the Fish Sticks:

  • cooking spray (I use a mister)
  • 1 pound Alaskan skinless cod fillet, about 1-inch thick (thawed if frozen)
  • 3 large egg whites
  • 1 tablespoon Dijon mustard
  • 1/2 lemon, squeezed
  • 1/8 teaspoon paprika
  • 1/8 teaspoon black pepper

For the crumbs:

  • 1 cup plain Panko crumbs
  • 1 1/2 teaspoons Old Bay seasoning
  • 2 teaspoons dried parsley flakes
  • 1/2 teaspoon paprika

Directions:

Combine all the ingredients for the dipping sauce in a small bowl; set aside.

Preheat the oven to 450°F and adjust the rack to the center position. Spray a large rimmed baking sheet with oil.

Slice the fish crosswise into 2-inch long strips, about 1-inch wide.

Combine egg whites, Dijon mustard, lemon juice, paprika, salt and pepper in a medium bowl.

In a second bowl combine the Panko crumbs with Old Bay seasoning, dried parsley and remaining paprika.

Pat fish dry with paper towels and dip the fish into the egg mixture, then into crumbs and place on the prepared baking sheet. Spray the top of the fish with oil and bake until the crumbs are golden and the fish is cooked through, about 12 minutes, or until the crumbs are golden and the fish is cooked through.

References

  1. ^ Alaska Seafood (www.alaskaseafood.org)
  2. ^ Seafood Watch App (www.seafoodwatch.org)

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Pork Tenderloin Medallions in a Lemon Caper Sauce

Pork Tenderloin Medallions in a Lemon Caper Sauce

by Pam on May 14, 2014

I love this recipe because it’s rather easy to make but looks and tastes gourmet. The sauce is lemony and delicious with the tender pork and we all loved it. These pork medallions paired beautifully with the Lemon Basil Rice[1] and Roasted Green Beans and Tomatoes Topped with Feta[2].

Remove the silverskin from the pork tenderloin (click this link for instructions[3]). Cut the tenderloin into 1 inch thick medallions. Place the medallions on a cutting board and cover with a piece of wax paper then flatten each medallion slightly with the palm of your hand. Season both sides of the medallions with sea salt and freshly cracked pepper, to taste. Sprinkle both sides of the pork medallions evenly with the flour.

Heat 1 tablespoon of olive oil in a large skillet over medium high heat. Add the medallions to the HOT skillet and cook for 3-4 minutes on each side, until golden brown and cooked through. Remove to a plate and keep warm.

Add the remaining 2 teaspoons of olive oil to the skillet then add the shallot. Cook, stirring often, for 1-2 minutes. Add the chicken broth, lemon juice, and lemon zest to the pan and cook, stirring occasionally, for 2-3 minutes or until sauce is reduced by half. Add capers then taste and season with sea salt and freshly cracked pepper, to taste, if needed.  Add the pork along with any juices back to the pan and coat both sides with the sauce. Place the pork on a serving platter with a side of the sauce. Sprinkle the pork with parsley. Serve immediately. Enjoy.



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Pork Tenderloin Medallions in a Lemon Caper Sauce




Yield: 5

Cook Time: 10 min.



Ingredients:

1 pork tenderloin, cut into same size medallions
Sea salt and freshly cracked pepper, to taste
1-2 tbsp flour
1 tbsp + 2 tsp olive oil
1 shallot, diced
1 cup of chicken broth
Zest and juice of 1 lemon
2 tbsp capers

Directions:

Remove the silverskin from the pork tenderloin (click this link for instructions). Cut the tenderloin into 1 inch thick medallions. Place the medallions on a cutting board and cover with a piece of wax paper then flatten each medallion slightly with the palm of your hand. Season both sides of the medallions with sea salt and freshly cracked pepper, to taste. Sprinkle both sides of the pork medallions evenly with the flour.

Heat 1 tablespoon of olive oil in a large skillet over medium high heat. Add the medallions to the HOT skillet and cook for 3-4 minutes on each side, until golden brown and cooked through. Remove to a plate and keep warm.

Add the remaining 2 teaspoons of olive oil to the skillet then add the shallot. Cook, stirring often, for 1-2 minutes. Add the chicken broth, lemon juice, and lemon zest to the pan and cook, stirring occasionally, for 2-3 minutes or until sauce is reduced by half. Add capers then taste and season with sea salt and freshly cracked pepper, to taste, if needed. Add the pork along with any juices back to the pan and coat both sides with the sauce. Place the pork on a serving platter with a side of the sauce. Sprinkle the pork with parsley. Serve immediately. Enjoy.



Recipe and photos by For the Love of Cooking.net

References

  1. ^ Lemon Basil Rice (www.gordon-ramsay-recipe.com)
  2. ^ Roasted Green Beans and Tomatoes Topped with Feta (www.gordon-ramsay-recipe.com)
  3. ^ (click this link for instructions (www.learninghowtocook.com)
  4. ^ Print Recipe (www.gordon-ramsay-recipe.com)
  5. ^ Save to ZipList Recipe Box (www.gordon-ramsay-recipe.com)

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Halibut with Lemon Caper Sauce

Halibut with Lemon Caper Sauce

by Pam on April 21, 2013

Personal Note:

We adopted our first dog! We have always had cats but we decided it would be good for our kids to experience the unconditional love of a dog. After searching the rescue centers and humane societies we finally found the one for us.  The humane society, where we found her, says she is an Australian Cattle Dog/ Mix but we think she may have Corgi, Boxer, and possibly Beagle in her. She’s a year old and very playful, energetic, sweet, and loving. We think she has lived in a pound her whole life. She was totally freaked out by the television and she doesn’t know how to walk down stairs.  She was shipped from California to our Portland Humane Society in hopes she would find a home here. She chose us and we couldn’t be more thrilled. She’s so happy to have a home and we are so grateful to have her. She also REALLY LOVES our kids and they adore her. Now if only our cat will fall in love with her too!!!

Sweet Grace holding onto her tennis ball

Crashed after a long day of walks and playing with kids

On to the recipe:

I found a nice piece of halibut to serve with the Steamer Clams with Tomato, Garlic, Lemon, Dill, and Parsley[1] I was making for dinner recently. I decided to make a simple lemon caper sauce to top the pan cooked fish. It was a tangy and flavorful sauce and topped the moist and tender halibut perfectly. This fish paired nicely with the clams, crusty bread,  and the Garlicky Green Beans[2]. The entire meal was a big hit with all of us – I love it when that happens!

Heat the oil in a large skillet over medium heat.

Season both sides of the halibut then dredge in flour then place directly into the hot skillet. Cook halibut until golden, about 3 minutes. Carefully flip the fish over and cook until golden but being careful not to overcook. Place on a plate and loosely cover with a tin foil tent.

Add a drizzle of olive oil to the pan then add the garlic; cook, stirring constantly, for 1 minute. Deglaze the skillet with the chicken broth,  lemon juice, and zest. Add capers and parsley then cook until the sauce reduces a little bit. Taste the sauce and season with sea salt and freshly cracked pepper, if needed. Pour the sauce over the fish and serve immediately. Enjoy.



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Halibut with Lemon Caper Sauce






Ingredients:

2-3 tsp olive oil
1 lb halibut fillet, skinless
Sea salt and freshly cracked pepper
3 tbsp flour
1/3 cup chicken broth
Zest and juice of 1 lemon
1 tbsp butter
3 cloves garlic, minced
2 tbsp capers, drained and rinsed
1 tbsp fresh parsley, chopped

Directions:

Heat the oil in a large skillet over medium heat.

Season both sides of the halibut then dredge in flour then place directly into the hot skillet. Cook halibut until golden, about 3 minutes. Carefully flip the fish over and cook until golden but being careful not to overcook. Place on a plate and loosely cover with a tin foil tent.

Add a drizzle of olive oil to the pan then add the garlic; cook, stirring constantly, for 1 minute. Deglaze the skillet with the chicken broth, lemon juice, and zest. Add capers and parsley then cook until the sauce reduces a little bit. Taste the sauce and season with sea salt and freshly cracked pepper, if needed. Pour the sauce over the fish and serve immediately. Enjoy.



Recipe and photos by For the Love of Cooking
Original recipe by Alaska From Scratch

References

  1. ^ Steamer Clams with Tomato, Garlic, Lemon, Dill, and Parsley (www.gordon-ramsay-recipe.com)
  2. ^ Garlicky Green Beans (www.gordon-ramsay-recipe.com)
  3. ^ Print Recipe (www.gordon-ramsay-recipe.com)
  4. ^ Save to ZipList Recipe Box (www.gordon-ramsay-recipe.com)

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