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Pan Poached Rockfish With Preserved Limes

 
This recipe can be made gluten free by choosing gluten-free versions of basic ingredients commonly found in supermarkets or online.gluten-free
This recipe can be made completely dairy-free.dairy-free
This recipe is suitable for a paleo diet.paleo
This recipe is suitable for a primal diet.primal
This recipe is suitable for a pescetarian diet.pescetarian
 
One serving costs about $2.83 One serving costs about $2.83

$2.83 per serving

1 people like this recipe

1 likes

This recipe is ready in 45 minutes

Ready in 45 minutes

4 gluten-free,dairy-free,paleo,primal,pescetarian,gluten free,dairy free,paleolithic,primal,fodmap friendly,pescatarian lunch,main course,main dish,dinner
spoonacular Score:37%

Spoonacular Score: 37%

 

If you have around around 45 minutes to spend in the kitchen, Pan Poached Rockfish With Preserved Limes might be an amazing gluten free, dairy free, paleolithic, and primal recipe to try. This recipe serves 4 and costs $2.83 per serving. This main course has 198 calories, 16g of protein, and 8g of fat per serving. 1 person were glad they tried this recipe. It is brought to you by Foodista. If you have wine, lime zest, olive oil from preserved limes, and a few other ingredients on hand, you can make it. All things considered, we decided this recipe deserves a spoonacular score of 36%. This score is not so excellent. Try Quick Preserved Limes, Pan-Roasted Pacific Rockfish With Fresh Tomatoes, Capers And Garlic, and Pan Seared Wild Rockfish and Soft Shell Crab Tempura with Ginger and Yuzu Glaze, Cucumber and Toasted Nori for similar recipes.

Pinot Grigio, Gruener Veltliner, and Pinot Noir are great choices for Rockfish. Fish is as diverse as wine, so it's hard to pick wines that go with every fish. A crisp white wine, such as a pinot grigio or Grüner Veltliner, will suit any delicately flavored white fish. Meaty, strongly flavored fish such as salmon and tuna can even handle a light red wine, such as a pinot noir. One wine you could try is "Gregoris" IGT Pinot Grigio delle Venezie. It has 5 out of 5 stars and a bottle costs about 14 dollars.

"Gregoris" IGT Pinot Grigio delle Venezie

cream , citrus , floral

» Get this wine on Amazon.com

Ingredients

Servings:
2 fillet
2 fillet rockfish
rockfish
2 slices
2 slices fresh lime zest
fresh lime zest
2 Tbsps
2 Tbsps plain olive oil
plain olive oil
1
1  tomato
tomato
1 cup
1 cup white wine
white wine
1
1  lime
lime
some
some salt and pepper
salt and pepper
2 fillet rockfish
2 fillet
rockfish
2 slices fresh lime zest
2 slices
fresh lime zest
2 Tbsps plain olive oil
2 Tbsps
plain olive oil
1  tomato
1
tomato
1 cup white wine
1 cup
white wine
1  lime
1
lime
some salt and pepper
some
salt and pepper

Equipment

frying pan
frying pan
frying pan
frying pan


Instructions

Pour olive oil in pan, lie fillets, skin side down on oil. Sprinkle with salt and pepper to taste. Put pan on burner set at medium high heat. Allow to cook until skin is sizzling for about 3 minutes. Remove the fruit part of the lime and discard. Thinly slice the rind. Sprinkle lime rind slices or zest on top of fish. Scatter chopped tomato on top of fish. Pour wine or vermouth in pan. Cover pan. Allow to cook until done about 5 minutes, but it will vary depending on thickness of fish. When done, remove fillets from pan. Turn up heat and reduce sauce to about . Squeeze lime juice over fish, spoon sauce over fish. Serve with fresh lime slices.

Read the detailed instructions on Foodista.com – The Cooking Encyclopedia Everyone Can Edit

Price Breakdown

Cost per Serving: $2.86
Ingredient
2 fillets rockfish
2 slices fresh lime zest
2 tablespoons plain olive oil
1 tomato
1 cup white wine
1 lime
Price
$6.79
$0.33
$0.33
$0.46
$3.25
$0.25
$11.43

Tips

Health Tips

  • If you are cooking with wine, be aware that the amount of alcohol that evaporates could be much less than you think. In fact, researchers found that anywhere between 4 and 49 percent of the alcohol in a dish might remain depending on the cooking method, length of cooking, etc. If you're concerned about the amount of alcohol you're consuming, keep an eye on how much wine is going into your dish!

  • Lycopene, the chemical in tomatoes that makes them red (and healthy), is fat soluble. This means eating tomatoes with a fat — say, avocado or olive oil?improves the body's ability to absorb the lycopene. Don't hesitate to include some healthy fats in this dish to get the most health benefits from the tomatoes!

Cooking Tips

  • The average fresh lime contains 2 tablespoons of lime juice (just in case you are substituting bottled lime juice).

  • Just a head's up: tomatoes shouldn't be refrigerated! They will lose their flavor and probably get mushy too. For more on selecting and storing tomatoes and other vegetables, check out the academy.

  • If you're using olive oil to cook at high temperatures, make sure that the olive oil you're using has a high smoke point because heating an oil past its smoke point can ruin the flavor and even release harmful compounds into your dish. Many people recommend saving extra-virgin olive oil for cold dishes or for adding the finishing touch to a warm dish. You could also use canola oil, coconut oil, or another good high-temperature oil to be on the safe side.

  • Don't have any wine in the house? Red wine vinegar and white wine vinegar can be used to deglaze pans. Chicken/beef broth or grape juice can also be used in place of wine in a pinch, especially if a recipe only calls for a small amount.

  • get more cooking tips

Green Tips

  • Tomatoes, especially cherry tomatoes, should be bought organic when possible. Moreover, buying tomatoes from your local farmers' market when they are in season is going to make your dish much, much tastier, not to mention more eco-friendly. In fact, we recommend using canned — or better yet, jarred?tomato products when tomatoes aren't in season instead of buying imported or greenhouse-grown tomatoes.

  • Since pesticide residue is most likely to be stored in the skin/rind, it might be advisable to buy organic limes if you're using them for zest.

Disclaimer

Nutritional Information

Quickview
198 Calories
16g Protein
8g Total Fat
4g Carbs
7% Health Score
Limit These
Calories
198
10%

Fat
8g
13%

  Saturated Fat
1g
8%

Carbohydrates
4g
2%

  Sugar
1g
2%

Cholesterol
42mg
14%

Sodium
116mg
5%

Alcohol
6g
34%

Get Enough Of These
Protein
16g
32%

Selenium
53µg
77%

Vitamin D
3µg
22%

Vitamin B12
1µg
20%

Phosphorus
195mg
20%

Potassium
461mg
13%

Vitamin B6
0.24mg
12%

Vitamin B3
2mg
12%

Vitamin C
9mg
11%

Vitamin B2
0.18mg
10%

Vitamin E
1mg
10%

Magnesium
33mg
8%

Vitamin K
6µg
7%

Manganese
0.12mg
6%

Vitamin A
277IU
6%

Vitamin B5
0.38mg
4%

Iron
0.65mg
4%

Folate
14µg
4%

Fiber
0.87g
3%

Copper
0.06mg
3%

Zinc
0.45mg
3%

Calcium
26mg
3%

Vitamin B1
0.04mg
3%

covered percent of daily need

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