Ingredients
Scale
- 1/3 cup unbleached all-purpose flour
- Kosher salt, to taste
- Fresh ground pepper, to taste
- 6 (4 to 6-ounce) cod filets, skin removed – can also use halibut or snapper
- 1/4 cup organic canola or vegetable oil, divided
- 1 tablespoon extra-virgin olive oil
- 3 tablespoons butter, divided
- 2 tablespoons chopped shallots
- 1 cup dry white wine
- 1/2 cup chicken broth (can also use fish broth)
- Juice of 1 lemon
- 2 tablespoons capers, drained
- 2 tablespoons chopped green onion (white, light green and some of the dark green portion)
- 1 jar (6-ounce) marinated artichoke hearts, drained
- Lemon slices or wedges, for garnish
Instructions
- Place flour in a shallow baking dish or plate; stir in salt and pepper. Dredge each filet in the flour, shaking off excess.
- In a large skillet, heat 2 tablespoons of the canola oil over medium-high heat until hot (but not smoking – see Tip below), about 2 minutes. Place 3 filets in skillet. Sauté, without moving, until lightly browned, around 3 to 3 1/2 minutes per side. Remove from pan and set aside. Repeat process with remaining 2 tablespoons of canola oil and 3 filets.
- Return the pan to medium-high heat and add 1 tablespoon olive oil and 1 tablespoon of butter. Once the butter melts, add chopped shallots and sauté for around 30 seconds.
- Stir in white wine, scraping up any browned bits on the bottom of the pan. Bring to a medium boil and cook until the liquid is reduced by half, around 3 minutes.
- Stir in the broth, lemon juice and capers. Bring to a slow boil and cook for another minute. Reduce heat to medium and whisk in the remaining 2 tablespoons butter. Cook, stirring occasionally, until the sauce thickens slightly, about 3 to 5 minutes.
- Stir in the chopped green onion and artichoke hearts. Return the fish filets to the pan (with the sauce) and cook just until the fish is warmed through, about 2 minutes.
- Serve immediately, placing filets on individual dinner plates (or one large serving platter) and spooning sauce over the top.
- Garnish with lemon wedges or slices, if desired.
Notes
Gluten free: use gluten-free flour and gluten-free chicken broth.
Tip on checking temperature of heated oil: place the flat end of a wooden spoon handle in the oil, in the middle of the skillet, touching the bottom of the pan. When bubbles start to form around the handle, the oil is ready!
- Category: main dish, fish, healthy, gluten free
- Method: Stovetop
- Cuisine: Italian
Nutrition
- Serving Size:
- Calories: 220
- Sugar: 1.6 g
- Sodium: 107.7 mg
- Fat: 17.6 g
- Saturated Fat: 4.7 g
- Carbohydrates: 11.6 g
- Fiber: 1.7 g
- Protein: 5.4 g
- Cholesterol: 24 mg