It doesn’t get any simpler than this. Perfect served on a bed of wilted greens with a spoonful of quinoa or rice on the side.
2 Tbsp (30 mL) unsalted butter, divided
1 garlic clove, finely minced
1/2 cup (125 mL) dry white wine
1/4 cup (60 mL) chickpea and fava bean flour
1/4 cup (60 mL) quinoa flour
1/4 tsp (1 mL) salt
Freshly ground black pepper
4 – 6 oz (170 g) portions boneless, skinless wild black cod or halibut
1 Tbsp (15 mL) extra-virgin olive oil
2 Tbsp (30 mL) fresh lemon juice
2 Tbsp (30 mL) minced fresh parsley
1 tsp (5 mL) capers
Melt 1 Tbsp (15 mL) butter in small saucepan. Whisk in garlic and wine and simmer briefly. Set aside.
Combine flours, salt, and pepper in shallow bowl. Stir with fork and dredge fish portions in flour to coat.
Heat oil and remaining butter in frying pan. Swirl to coat bottom. When piping hot, add fish portions, being careful not to crowd. Fry until bottoms are lightly browned, then flip portions. Continue to cook for a couple more minutes until fish is almost opaque in centre. Remove to plate and cover to keep warm.
Add wine sauce to pan along with lemon juice, parsley, and capers. Heat through.
Serve fish on a bed of wilted greens and drizzle with wine sauce.
Each serving contains: 370 calories; 39 g protein; 14 g total fat (5 g sat. fat, 0 g trans fat); 15 g total carbohydrates (1 g sugars, 2 g fibre); 269 mg sodium
source: “Cooking With Wine“, alive #376, February 2014