26 Dec Skate With Rice Pilaf
Servings: 4
Estimated Total Prep Time: 25 minutes
NUTRITIONAL INFO (per serving)
Calories: 530
Total Protein: 43 grams
Total Carbs: 54 grams
Total Fat: 15 grams
Saturated Fat: 2 grams
Total Fiber: 3 grams
INGREDIENTS
1 ½ cups brown rice pilaf
4 7-oz portions skate (cod or flounder can be substituted)
3 tbsp grapeseed oil
Salt and pepper
2 ounces arugula (about 4 cups)
1 small lemon, quartered and seeds removed
PREPARATION
Prepare rice pilaf as per the directions. When finished, keep covered in the pot and set aside.
Heat a sauté pan to high heat. Add grapeseed oil. Season skate with salt and pepper. Make certain that the pan (or pans, you may need two) is sufficiently hot or the fish will stick to the pan. Add skate to pan and cook until bottom side is golden-brown. Flip fish and remove from heat. The fish will finish cooking from the residual heat of the pan for one minute.
Wash and drain arugula.
Serve equal amounts of rice pilaf per plate (about ¾ cup). Top with fish and garnish with arugula and lemon wedge.