A GENTLE SAUTÉ OF FRESH FISH
Serves 4 and halves or doubles easily.
This cooking technique succeeds with any small whole fish or fillet. With delicately flavored fish such as northern pike and walleye, keep improvised seasonings gentle. With fuller-flavored fish such as sunfish and trout, flavors could be bolder.
2 to 21/2 lb. whole fish, or 11/2 lb. fillets
Salt and freshly ground black pepper, to taste
3 to 4 tbsp. butter or extra-virgin olive oil
1 large garlic clove, thinly sliced
1/4 medium onion, cut into 1/4-in. dice
Grated zest of 1/2 lemon
5 to 6 fresh basil leaves, torn (optional)
1 lemon, quartered
Directions
Wash fish and pat dry. Season on all sides with salt and pepper. Set a 12-inch nonstick sauté or frying pan over medium heat. Add the butter and melt it. Do not let it burn.
Slip the fish into the pan, keeping pieces from touching. Add the garlic and onion. Cover the pan, reduce the heat to medium-low and cook the fish 5 minutes. Uncover the pan, use 2 nonstick spatulas to gently turn the pieces and re-cover the pan. Cook another 2 minutes, or until the fish is firm when pressed or it reaches 160 degrees on an instant-read thermometer inserted in its center.
Gently transfer the fish to a serving platter. Now raise the heat to medium-high; stir the lemon zest and basil leaves (if using) into the pan juices. Swirl them around a minute or so until they are fragrant. Drizzle the pan sauce over the fish and serve hot with the lemon wedges. Serve with a big salad, cornbread and cold beer.
Nutrition information per serving:
Calories240Fat11 gSodium200 mg
Carbohydrates2 gSaturated fat6 gCalcium34 mg
Protein32 gCholesterol115 mgDietary fiber1 g
Diabetic exchanges per serving: 4 1/2 lean meat.
