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Ingredients

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Skate Wing with Caper Sauce

Skate Wing with Caper Sauce

and Olive Mashed Potatoes
1 hr
Time:
474
calories
Calories:
Health Score:
77 / 100
Ingredientsfor  
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
How healthy are the main ingredients?
olive oilChivesTomato pastepotatosaltshallot
Preparation
1.
Skate Wing with Caper Sauce preparation step 1

Peel potatoes and boil, covered, in a pot of salted water until knife-tender, about 20 minutes.

2.
Skate Wing with Caper Sauce preparation step 2

Meanwhile, peel shallots and chop finely. Rinse chives, shake dry and cut into small rings.

3.
Skate Wing with Caper Sauce preparation step 3

Cut an X in bottom of each tomato. Plunge tomatoes into boiling water, then remove, rinse under cold water and peel off skin.

4.
Skate Wing with Caper Sauce preparation step 4

Cut tomatoes into quarters, cut into wedges, remove core and seeds and finely chop flesh.

5.
Skate Wing with Caper Sauce preparation step 5

Drain capers and chop coarsely.

6.
Skate Wing with Caper Sauce preparation step 6

Mix together milk with 2 tablespoons oil in a pot and season with salt and pepper. Set aside.

7.
Skate Wing with Caper Sauce preparation step 7

About 5 minutes before the potatoes are finished cooking, rinse the skate, pat dry and season with salt and pepper.

8.
Skate Wing with Caper Sauce preparation step 8

Heat the remaining oil in a non-stick pan. Dredge skate in flour, shaking off excess.

9.
Skate Wing with Caper Sauce preparation step 9

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).

10.
Skate Wing with Caper Sauce preparation step 10

Add shallots to the pan and sauté briefly until translucent. Add capers, tomato paste and tomato juice and bring to a boil, stirring constantly.

11.
Skate Wing with Caper Sauce preparation step 11

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.

12.
Skate Wing with Caper Sauce preparation step 12

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.

Nutritional values
1 serving contains
(Percentage of daily recommendation)
Calorie474 cal.(23 %)
Protein44 g(45 %)
Fat21 g(18 %)
Carbohydrates24 g(16 %)
Sugar added0 g(0 %)
Roughage4 g(13 %)
Healthy, because

Healthy, because

"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.

Even smarter

Even smarter

If you don't want to blanch and peel the tomatoes, you can use canned tomatoes.

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