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Sauteed Fish With Tomatoes, Capers, Asparagus And Mustard

January 29, 2023

CATEGORY	CUISINE	TAG	YIELD
Seafood, Grains		Caprial2	4	Servings

INGREDIENTS

4		White fish filets such as
		ling cod 6 ounce
		Salt and pepper to taste
1/2	c	Flour
1	T	Olive oil
2		Cloves garlic chopped
3/4	c	White wine
1/2	c	Fish stock
2	t	Capers
		Juice 1 lemon
2		Vine ripe tomatoes, seed and
		chopped
6		Stalks asparagus, sliced on
		bias
1		Mustard greens, julienne
3	T	Unsalted butter
2	t	Fresh tarragon
2 1/2		t, 0 Other Carbohydrates

INSTRUCTIONS

Season the fish with salt and pepper then dredge in the flour. Heat a
large saute pan with olive oil until very hot add the fish and brown
each side well about 2 minutes on each side. Place in a350 degree  oven
and cook about 5-6 more minutes or just until the fish is just  cook
through. Remove from the oven and place fish on a tray. Place  the
saute pan on high heat add garlic and white wine and cook  scraping the
bottom of the pan to remove the fond. Add the fish stock  and reduce a
bit about 2-3 minutes. Add capers lemon juice, tomatoes,  and asparagus
and cook just until the asparagus is tender about 2-3  minutes on high
heat. Add mustard greens and cook just until they  begin to wilt. Stir
in butter then tarragon and season with salt and  pepper. Pour mixture
over fish and serve hot.  Converted by MC_Buster.  Per serving: 215
Calories (kcal); 13g Total Fat; (62% calories from  fat); 3g Protein;
14g Carbohydrate; 25mg Cholesterol; 50mg Sodium  Food Exchanges: 1
Grain(Starch); 0 Lean Meat; 1/2 Vegetable; 0 Fruit;  Converted by
MM_Buster v2.0n.

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Nutrition (calculated from recipe ingredients) ---------------------------------------------- Calories: 519 Calories From Fat: 145 Total Fat: 16.5g Cholesterol: 124.4mg Sodium: 2718.9mg Potassium: 2564.2mg Carbohydrates: 38g Fiber: 10.9g Sugar: 1.1g Protein: 53.9g