Here delicate white fish is topped with crunchy breadcrumbs and diced pickled beets for a simple Danish dish that combines sweet, salty and sour flavors.

Joyce Hendley
Source: EatingWell Magazine, May/June 2008
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Ingredients

Ingredient Checklist

Directions

Instructions Checklist
  • Preheat oven to 425F. Coat a 9-by-13-inch baking dish with cooking spray.

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  • To make breadcrumbs, grate bread through the large holes of a box grater; place the crumbs in a small bowl and toss with 2 teaspoons oil.

  • Heat the remaining 2 teaspoons oil in a medium nonstick skillet over medium heat. Add shallot and cook, stirring, until softened, 2 to 3 minutes. Pour in lemon juice and bring to a boil, stirring gently; remove from the heat and add butter. Swirl the pan, letting the butter melt and slightly thicken the sauce. Stir in capers.

  • Sprinkle fish with salt and place in the prepared baking dish. Pour the pan sauce over the fish and sprinkle with the breadcrumbs.

  • Bake the fish until it is opaque in the center, 15 to 18 minutes. Serve each portion topped with about 3 tablespoons pickled beets.

Tips

Make Ahead Tip: Prepare the breadcrumbs (Step 2) up to 2 days ahead; store at room temperature in a plastic bag.

Ingredient Note: Just about any fish will take to this treatment beautifully. If using halibut, ask for wild-caught fish from the Pacific; it is more sustainably fished and has a larger, more stable population, according to the Monterey Bay Aquarium Seafood Watch (mbayaq.org/cr/seafoodwatch.asp).

Nutrition Facts

185 calories; protein 22.5g 45% DV; carbohydrates 11.6g 4% DV; exchange other carbs 1; dietary fiber 1.2g 5% DV; sugars 5.3g; fat 5.2g 8% DV; saturated fat 1.3g 7% DV; cholesterol 58.1mg 19% DV; vitamin a iu 236.6IU 5% DV; vitamin c 5.6mg 9% DV; folate 48.2mcg 12% DV; calcium 23.5mg 2% DV; iron 0.8mg 4% DV; magnesium 39.3mg 14% DV; potassium 635.3mg 18% DV; sodium 232.5mg 9% DV; thiamin 0.1mg 11% DV.

Reviews (1)

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Rating: 5 stars
10/31/2011
This is a fine dish go easy on the butter. Read More