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Perche océanique Piccata
Faible en glucides

Perche océanique Piccata

By:Javier Sanchez Mejorada 4.93(16 reviews)

Piccata légère et beurrée avec citron et câpres — un plat de fruits de mer vif et élégant prêt en quelques minutes.

TIME
TIME
18 min
SERVINGS
SERVINGS
4 personnes
DIFFICULTY
DIFFICULTY
Doucement
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Ingrédients

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  • 1 lb (450 g) ocean perch (rockfish) fillets, skin removed
  • 1/2 cup all-purpose flour
  • Salt and pepper, to taste
  • 2 tbsp unsalted butter
  • 2 tbsp olive oil
  • 1/2 cup dry white wine (or chicken/vegetable broth)
  • 2 tbsp capers, drained
  • 2 tbsp fresh lemon juice (about 1 lemon)
  • 2 tbsp chopped fresh parsley
  • Lemon slices, for serving

Instructions

  1. Pat ocean perch fillets dry and season lightly with salt and pepper.
  2. Dredge each fillet in flour, shaking off any excess.
  3. Heat butter and olive oil in a large skillet over medium heat.
  4. Cook the fillets for 2–3 minutes per side until golden and cooked through, then remove and set aside.
  5. In the same skillet, add white wine (or broth), capers, and lemon juice, simmering for 2–3 minutes while scraping up browned bits.
  6. Return the fish to the skillet and spoon the sauce over the fillets.
  7. Heat for 1–2 minutes until warmed through.
  8. Garnish with fresh parsley and lemon slices and serve immediately.

Nutrition Values

Per serving (200 g)
  • Calories: ~360 kcal
  • Protein: ~38 g
  • Total Fat: ~18 g
  • Saturated Fat: ~5 g
  • Carbohydrates: ~14 g
  • Sugar: ~1 g
  • Fiber: ~1 g
  • Sodium: ~640 mg
  • Cholesterol: ~95 mg
  • Omega-3 Fatty Acids: ~500–700 mg

Ocean Perch Piccata Comments

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