Ingredients
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1 1/2 pounds cod filets, in serving-sized pieces
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salt and pepper to taste
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4 teaspoons all-purpose flour, divided
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4 tablespoons unsalted butter, divided
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1 large lemon, half thinly sliced, half reserved
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2 tablespoons thinly sliced shallot
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3 tablespoons capers, rinsed and drained
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1/4 cup dry white wine
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3/4 cup low-sodium chicken broth
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2 tablespoons minced fresh parsley, plus a few sprigs for garnish (optional)
Directions
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Pat cod filets dry with paper towels and lightly season both sides with salt and pepper. Use a scant teaspoon of flour to very lightly dust one side of cod filets. See note.
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Melt 2 tablespoons butter in a large skillet over medium high heat. When butter stops bubbling, add cod filets, floured side down. Cook undisturbed, until a light brown color develops, about 3 minutes. Keeping the floured side up, carefully remove filets from skillet and keep warm.
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Cook lemon slices in the same skillet for 2 to 3 minutes, turning to cook evenly, and add shallots and capers. Cook about 1 minute more.
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Stir in white wine; cook about 1 minute, scraping up any browned bits from the bottom of the skillet. Stir in chicken broth and chopped parsley, and squeeze juice of reserved lemon half into the skillet; cook about 4 minutes.
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Gently return filets to the skillet, floured side up. Cook in the sauce until an instant read thermometer inserted in the center reads 145 degrees F (63 degrees C). Remove to a serving plate, floured side up, and keep warm.
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Remove about 1/4 cup of liquid from skillet; allow to cool slightly.
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Add remaining 2 tablespoons butter to skillet and stir until melted.
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Whisk cooled liquid and remaining flour together to make a smooth slurry. Stir slurry briskly into the skillet, and cook until sauce is thickened and bubbly. Pour sauce over cod filets, and garnish with parsley sprigs.
Nutrition Facts (per serving)
| 517 | Calories |
| 19g | Fat |
| 35g | Carbs |
| 57g | Protein |
| Nutrition Facts | |
|---|---|
| Servings Per Recipe 3 | |
| Calories 517 | |
| % Daily Value * | |
| Total Fat 19g | 24% |
| Saturated Fat 10g | 51% |
| Cholesterol 165mg | 55% |
| Sodium 505mg | 22% |
| Total Carbohydrate 35g | 13% |
| Dietary Fiber 8g | 29% |
| Total Sugars 12g | |
| Protein 57g | 114% |
| Vitamin C 148mg | 164% |
| Calcium 116mg | 9% |
| Iron 3mg | 18% |
| Potassium 1092mg | 23% |
* Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
** Nutrient information is not available for all ingredients. Amount is based on available nutrient data.
(-) Information is not currently available for this nutrient. If you are following a medically restrictive diet, please consult your doctor or registered dietitian before preparing this recipe for personal consumption.
