White Fish Piccata
with roasted broccoli / quinoa

Name: White Fish Piccata
Cook time: 45 min
Total time: 45 min
Yield: 4
Ingredients: 3/4 cup Quinoa, uncooked; 1 1/2 cups Stock, any type; 1 lb Broccoli florets, chopped; 1 Tbsp Oil, cooking; 2 tsp Vinegar, balsamic; 1/4 tsp Red pepper flakes (opt); 2 cloves Garlic, chopped; 1 Tbsp Parsley, chopped; 4 filets Fish, any flaky white variety; 1/2 cup Flour, all-purpose; 1/2 tsp Salt; 1/4 tsp Black pepper; 3 Tbsp Oil, cooking; 1/2 cup Wine, white (sub stock); 1/2 cup Stock, any type; 2 1/2 Tbsp Lemon juice; 2 Tbsp Capers, drained; 2 Tbsp Butter; 1/2 tsp Sugar

Active: 45 Total: 45

Original GF Paleo Vegetarian

Chicken piccata is a classic dish that is known for its rich sauce of lemon, capers, parsley, and butter. This version has the same delicious sauce but is served over tender flaky fish for a lighter twist. This meal was last featured in 2016.

Proteins

Fish, non-canned

Cuisines

European - Mediterranean

Ingredients

Metric

Servings:

Quinoa:

Quinoa, uncooked - 3/4 cup
Stock, any type - 1 1/2 cups

Roasted Balsamic Broccoli:

Broccoli florets - 1 lb , chopped
Oil, cooking - 1 Tbsp
Vinegar, balsamic - 2 tsp
Red pepper flakes (opt) - 1/4 tsp

White Fish Piccata:

Garlic - 2 cloves , chopped
Parsley - 1 Tbsp , chopped
Fish, any flaky white variety - 4 filets
Flour, all-purpose - 1/2 cup
Salt - 1/2 tsp
Black pepper - 1/4 tsp
Oil, cooking - 3 Tbsp
Wine, white - 1/2 cup (sub stock)
Stock, any type - 1/2 cup
Lemon juice - 2 1/2 Tbsp
Capers - 2 Tbsp , drained
Butter - 2 Tbsp
Sugar - 1/2 tsp

Prep

Quinoa - (Skip if made ahead for Monday; if prepping right before cooking, get oven heating first.) Combine quinoa with stock (portion for quinoa) in a saucepan. Add some salt. Bring to a boil covered. Lower heat, keep covered, and cook until liquid is absorbed, 8 to 10 minutes. (Can be done up to 5 days ahead)
Broccoli / Garlic / Parsley - Prep as directed. Store separately. (Can be done up to 5 days ahead)
Fish - Rinse and pat dry. Season with some salt and pepper. (Can be done 1 day ahead)

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Make

Heat oven to 425F / 218C.
Toss broccoli with cooking oil (portion for broccoli), balsamic vinegar, red pepper flakes, and some salt and pepper. Spread out on a sheet pan and roast for 20 minutes, shaking pan halfway through cooking.
Meanwhile, fill a shallow dish with flour, salt, and pepper and place it near the stove.
Heat a nonstick pan or skillet with cooking oil (portion for fish) over medium-high heat. Working with one piece of fish at a time, dredge it in flour, shaking off any excess. Place fish in the skillet and sear on each side until golden brown, ~2 minutes per side. (If not all of the fish will fit in the pan at once, cook it in batches, adding more oil as needed).
Transfer cooked fish to a plate and set aside. Keep pan over heat.
To heated pan, slowly add white wine and garlic, scraping up any browned bits on the bottom of the pan. Bring to a simmer. Add stock (portion for fish). Simmer until sauce thickens slightly, 1 to 2 minutes.
Remove pan from heat and whisk in lemon juice, capers, butter, sugar, and parsley. Taste and season with some salt and pepper.
If quinoa was made ahead, reheat in the microwave.
Serve fish over quinoa with sauce spooned over top. Enjoy broccoli on the side.

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