Silver pomfret Halibut Cuttle Fish ( Sepia sp.) Red Snapper (Lutjanus campechanus)


(Theragra Chalcogramma)

SAUTÉED ALASKA POLLOCK
with SPICY LEMON-WALNUT BUTTER

Prep Time: 10 minutes Cook Time: 15 minutes Servings: 4

INGREDIENTS:

  • 6 Tablespoons butter, divided
  • 4 Alaska Pollock fillets (4 to 6 oz. each), fresh, thawed or frozen
  • Salt and black pepper, to taste
  • 1/2 cup chopped walnuts
  • 1 Tablespoon fresh lemon juice
  • 2 teaspoons grated lemon zest
  • 1/4 - 1/2 teaspoon cayenne pepper
  • 1 Tablespoon snipped chives

 

PREPARATION:

Melt 2 tablespoons butter in a large nonstick skillet over medium heat.
Rinse any ice glaze from frozen Alaska Pollock fillets under cold water; pat dry with paper towel. Sauté 6 minutes per side for frozen fillets OR 3 minutes per side for fresh/thawed fish, turning once. Cook just until fish is opaque throughout. Season fillets with salt and pepper. Remove fillets from skillet; keep warm.

Wipe out pan, if necessary. Add walnuts to skillet; cook until walnuts are lightly toasted, shaking pan occasionally to prevent walnuts from burning. Add remaining ingredients and heat through.

Spoon sauce over fish to serve.

Nutrients per serving: 366 calories, 28g total fat, 12g saturated fat, 68% calories from fat, 147mg cholesterol, 27g protein, 3g carbohydrate, 1g fiber, 605mg sodium, 29mg calcium and 2g omega-3 fatty acids.

Variation: Substitute Alaska Cod or Sole fillets for Alaska Pollock

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Seaurchin--- Monkfish--- Geoduck--- Shrimp--- Oysters--- Tuna-Roe--- Sardines--- Skate-Wings--- Mussels--- Moon-Fish

Grouper
--- Grey-Mullet--- Conch--- Clams--- Sole--- Halibut--- Silver Pomfret---Yellow Croaker--- Mahi Mahi--- Marlin

CuttleFish
--- Red-Snapper--- Emperor--- Moon Tail---Sword-Fish--- Seer-Fish--- King-Fish--- Trigger-Fish---Reef-Cod

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