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Lemon Caper Swordfish over Mock Potatoes


Serves: 4

Prep Time: 10 minutes

Cooking Time: 20 minutes

Difficulty: Easy

Comments

A meal in itself, this looks complicated, but it's simple and delicious! Served over mashed garlic cauliflower it's healthy and low carb.

Ingredients

1 1/4 pounds fish, Swordfish, or other boneless fish

1 pound cauliflower florets

1 cup chicken broth, fat free

3/4 cup wine, white, dry, chardonnay or other

2 tablespoons capers

1 tablespoon basil, fresh, chopped

2 cloves garlic, finely minced

1/2 cup half and half, fat free

2 tablespoons chives, fresh, chopped, as garnish

1 tablespoon olive oil

1/2 teaspoon salt

1/4 teaspoon pepper, black

1 tablespoon butter, light

1 lemon(s), juice

Preparation

For the mock potatoes: Place chopped cauliflower florets and broth in a medium sauce pan and bring to a boil, cooking for about 5 minutes until soft. Place in a blender with half and half and a dash of salt and pepper and blend well. Return to pan and cover to keep warm. For the fish: Place olive oil in a large non stick skillet and heat over medium to medium high heat. Season fish with salt and pepper, then place in skillet and cook for about 3 minutes per side until cooked through. Remove to a plate and cover with foil. Place garlic and butter in skillet and cook over medium heat for about 1 minute. Add wine to deglaze pan. Add capers, lemon juice and basil and cook for about 1 minutes. To serve, arrange mock potatoes on plates, place fish on top, spoon sauce over fish and garnish with fresh chives.

Nutrition

Per Serving About: 300 calories, 11 g fat, 3.5 g saturated fat, 0 g trans fat, 30 g protein, 11 g carbohydrates, 2 g dietary fiber, 890 mg sodium; WW Points Plus value 7


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