Chris' Recipes

Bon Appetite!

Pollock with Fried Capers

Written By: Chris - Apr• 16•12

We are still trying to incorporate more fish into our daily diet.  Bill and I were walking through the grocery store recently when we spotted some Alaskan Pollock for only $2.50 a package!  These were individually frozen and there was four nice size fillets per package.  Initially I couldn’t recall what this fish was like, but after preparing it I wish that I had bought several more packages!  Pollock is a member of the Cod family and is very similar in texture and taste.  It has firm white, flaky flesh and a sweet, delicate flavor. The meat is very versatile and can be cooked in a variety of ways.  I found a few ideas on-line and since I love capers, went that route.  To be honest, although it was delicious – next time I would skip frying the capers because I think they are great as is and it would save a few calories… We enjoyed this with roasted vegetables.

Ingredients:

4 Pollock fillets
1/2 Cup milk (non fat)
1/2 Lemon peel
1/2 juice of Lemon
1 Tablespoon Butter
2 Tablespoons  Brummel & Brown
1 Tablespoon Mayo (fat-free)
2 Tablespoons Greek Yogurt
3 Tablespoons chives
1 teaspoon salt
1 teaspoon freshly ground black pepper

Vegetable oil
1/3 Cup capers

Preheat oven to 375.  Chop vegetables into large pieces.  I used red, yellow and orange peppers, cauliflower, tomatoes and onions.  After roasting about half way, I added the green beans.  I also roasted garlic.

To roast garlic, create a pouch with foil.   Cut top off of garlic bunch and drizzle with olive oil.  Salt & pepper and wrap tightly so it will steam.  Toss other vegetables in olive oil and add salt and pepper.

Roast and toss often until vegetables are nicely browned, onions are soft but not so much that the vegetables are mushy.  Leave garlic in foil and bake until soft.  This can take up to an hour.

If your Pollock smells anything but sweet, soaking it in milk will soften and omit any fishy odors and test.  Allow to soak for 20 minutes or so.

Remove from milk and discard it.  Pat fish dry with paper towels then sprinkle with salt and pepper and place in baking dish.

Blend melted Brummel & Brown with lemon juice, Greek yogurt and mayonnaise until smooth and spread onto each fish fillet.

Sprinkle with lemon peel and chopped green onion and bake for 12 to 15 minutes.

While fish bakes put 1/2″ oil in a small saucepan set over high heat.

Rinse and pat capers dry with paper towels then add capers to hot oil and cook 2 minutes.

Immediately remove with slotted spoon to paper towels.

Place on warm plates and sprinkle with capers.  Serve with roasted vegetables.  We chose a wonderful Sauvignon Blanc from one of my favorite wine makers; Gary Wooton.

This is a rich, delicious meal and it’s VERY low in fat and calories!

Enjoy!

Cheers!
~Chris

 

 

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