Skate Wing with Caper Sauce
Skate Wing with Caper Sauce - Vive la France! Breton chefs were the inspiration for these aromatic skate wings
Healthy, because
Even smarter
Nutritional values
"Raie au beurre noir" (ray wings with brown butter) is one of the classics of northern French cuisine. Our version is much more heart-friendly however, as it does not require any butter at all. You can enjoy it even if you have high cholesterol levels.
If you don't want to blanch and peel the tomatoes, you can use canned tomatoes.
(Percentage of daily recommendation)
| Calorie | 474 cal. | (23 %) | ||
| Protein | 44 g | (45 %) | ||
| Fat | 21 g | (18 %) | ||
| Carbohydrates | 24 g | (16 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 4 g | (13 %) |
| Vitamin A | 0.2 mg | (25 %) | ||
| Vitamin D | 9.7 μg | (49 %) | ||
| Vitamin E | 3.7 mg | (31 %) | ||
| Vitamin B₁ | 0.3 mg | (30 %) | ||
| Vitamin B₂ | 0.3 mg | (27 %) | ||
| Niacin | 15.8 mg | (132 %) | ||
| Vitamin B₆ | 0.8 mg | (57 %) | ||
| Folate | 76 μg | (25 %) | ||
| Pantothenic acid | 1.2 mg | (20 %) | ||
| Biotin | 10.1 μg | (22 %) | ||
| Vitamin B₁₂ | 1.9 μg | (63 %) | ||
| Vitamin C | 28 mg | (29 %) | ||
| Potassium | 1,067 mg | (27 %) | ||
| Calcium | 150 mg | (15 %) | ||
| Magnesium | 92 mg | (31 %) | ||
| Iron | 2.1 mg | (14 %) | ||
| Iodine | 77 μg | (39 %) | ||
| Zinc | 1.6 mg | (20 %) | ||
| Saturated fatty acids | 4.2 g | |||
| Uric acid | 0.5 mg | |||
| Cholesterol | 70 mg |
Ingredients
- Ingredients
- 1 lb floury potatoes
- salt
- 2 shallots
- 1 bunch Chives
- 3 Tomatoes
- 1 oz Caper (drained)
- 1 ¼ cups
- 4 Tbsps olive oil
- peppers
- 4 fillets Skate wing (about 160 grams)
- a little Pastry flour
- 1 tsp Tomato paste
- 3 Tbsps Tomato juice
- ¾ cup fish stock
- 3 Tbsps Anisette
- 3 Tbsps Tapenade
Kitchen utensils
Preparation steps
Peel potatoes and boil, covered, in a pot of salted water until knife-tender, about 20 minutes.
Meanwhile, peel shallots and chop finely. Rinse chives, shake dry and cut into small rings.
Cut an X in bottom of each tomato. Plunge tomatoes into boiling water, then remove, rinse under cold water and peel off skin.
Cut tomatoes into quarters, cut into wedges, remove core and seeds and finely chop flesh.
Drain capers and chop coarsely.
Mix together milk with 2 tablespoons oil in a pot and season with salt and pepper. Set aside.
About 5 minutes before the potatoes are finished cooking, rinse the skate, pat dry and season with salt and pepper.
Heat the remaining oil in a non-stick pan. Dredge skate in flour, shaking off excess.
Cook skate until browned, about 2 minutes on each side, turning with a spatula or a fork. Transfer skate to a plate and keep warm in a preheated oven at 100°C (fan 80°C, gas mark 1) (approximately 215°F/convection 175°F).
Add shallots to the pan and sauté briefly until translucent. Add capers, tomato paste and tomato juice and bring to a boil, stirring constantly.
Pour fish stock and anise liqueur into pan and return to a boil, then cook on low heat until reduced and thickened, about 4 minutes. Add diced tomatoes and bring to a boil.
Bring the reserved milk mixture to a boil. Drain potatoes and mash finely, then stir in hot milk mixture and tapenade. Divide potatoes among plates, then top with skate. Add chives to sauce and season with salt and pepper. Spoon sauce over fish and serve immediately.
