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Servings: 4
Estimated Total Preparation Time: 25 minutes
With its mild white flesh, skate makes a tasty – and healthy – addition to your fish dish repertoire.
Calories per Serving: 530
Total Protein per Serving: 43 grams
Total Carbs per Serving: 54 grams
Total Fat per Serving: 15 grams
Saturated Fat per Serving: 2 grams
Total Fiber per Serving: 3 grams
1 ½ cups brown rice pilaf
4 7-oz portions skate (cod or flounder can be substituted)
3 tbsp grapeseed oil
Salt and pepper
2 ounces arugula (about 4 cups)
1 small lemon, quartered and seeds removed
Prepare rice pilaf as per the directions. When finished, keep covered in the pot and set aside.Heat a sauté pan to high heat. Add grapeseed oil. Season skate with salt and pepper. Make certain that the pan (or pans, you may need two) is sufficiently hot or the fish will stick to the pan. Add skate to pan and cook until bottom side is golden-brown. Flip fish and remove from heat. The fish will finish cooking from the residual heat of the pan for one minute.Wash and drain arugula.Serve equal amounts of rice pilaf per plate (about ¾ cup). Top with fish and garnish with arugula and lemon wedge.
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