This recipe is safe for Coumadin (warfarin) users.
Avoid this recipe if you are lactose intolerant.
This is a low sodium recipe.
GERD / Acid Reflux
This recipe contains GERD triggers and those with GERD may wish to avoid it.
This recipe is safe for those who are sensitive to gluten.
"No good fish goes anywhere without a porpoise."
-Lewis Carroll, Writer
The thinly sliced shallot and garlic are perfect with just a touch of sugar to help them brown. The sweetness of the caramelized shallots adds to the sauce to balance the tartness of the lemon and capers. Any firm white fish will work well with this recipe.
Servings: 2 | Serving size: 4 ounces fish and potatoes with sauce
Cooking Time: 30 Minutes
This recipe can be multiplied by 2.
This recipe does not make very good leftovers.
Serve with Roasted Beets or Parmesan Squash. or Herbed Zucchini or Green Beans with Red Onion or Roasted Tomatoes or Roasted Beets - Low Sodium Version
|spray olive oil|
|8 ounces||small red potatoes (about 2 inches in diameter)|
|1 Tbsp||olive oil|
|2 large||shallots (sliced thinly)|
|2 cloves||garlic (minced)|
|2 4 ounce||rockfish filets|
|fresh ground black pepper (to taste)|
|1/2 cup||dry white wine|
|1 tsp||fresh thyme leaves|
|2 tsp||unsalted butter|
Preheat the oven to 375°F. Place a large non-stick pan in the oven.
While the oven is preheating cut the red potatoes into slices about 1/4 inch thick. Lightly spray the preheated pan with olive oil and lay the potatoes in the pan so they are barely touching. Let the potatoes roast about 15 minutes and then turn them over. Return the pan to the oven.
While the potatoes are cooking slice the shallot and garlic.
When the potatoes have cooked for 15 minutes and been turned add the olive oil to a medium non-stick pan and place over medium heat. Add the shallots, garlic and sugar. Cook slowly, stirring frequently. If they are not browning lightly, increase the heat to medium-high. Continue to cook until the vegetables are caramelized.
Check the potatoes. If they are soft in the middle and beginning to crisp, turn the oven off.
After the onions and shallots are cooked push them to one side in the pan and add rockfish filets to the skillet. Cook on the first side about 5 to 7 minutes and turn. Cook for about 3 minutes on the other side and remove to a warm plate.
Add the lemon juice, capers, salt, pepper, white wine and thyme. Increase the heat to medium-high and reduce the liquid by about a third stirring constantly. Add the butter and just as it melts place the fish back in the pan and reduce the heat to medium.
Divide the cooked potatoes between two plates. Top the potatoes on each plate with a rockfish filet and then spoon the sauce over the top. Serve.
Serving size: 4 ounces fish and potatoes with sauce
Amount Per Serving
|Calories 374||Calories from Fat 110|
|% Daily Value|
|Total Fat 12g||19%|
|Saturated Fat 4g||19%|
|Monounsaturated Fat 6g|
|Trans Fat 0g|
|Total Carbohydrates 32g||11%|
|Dietary Fiber 3g||11%|
|Vitamin A 14%||Vitamin C 66%|
|Calcium 5%||Iron 11%|
|Vitamin K 8 mcg||Potassium 1114 mg|
|Magnesium 71 mg|