Baked Skate Food
BAKED SKATE
Skate (or ray) is a delicious, yet underused, fish. The flesh is creamy white, with a texture all its own; it's not flaky like most fish, but comes apart in long shreds when cooked. Don't be put off by the cartilage, and don't try to remove it before cooking. After it's done, the flesh can easily be lifted off the fan-like skeleton. I like this served with a colorful mix of sauteed vegetables and pasta.
Provided by Carolyn Bunkley
Time 25m
Yield 4
Number Of Ingredients 8
Steps:
- Preheat the oven to 350 degrees F (175 degrees C). Lightly grease a baking dish.
- Finely grate the zest from 1/2 of the lemon. Cut lemon in half, remove seeds, and juice it into a small bowl. Mix bread crumbs with melted butter in another small bowl.
- Rinse skate wings and pat dry. Cut into 4 pieces and place in the prepared baking dish. Season with salt and pepper, sprinkle with lemon zest, and pour lemon juice over top. Sprinkle with dill and then bread crumb mixture.
- Bake in the preheated oven for 15 minutes. Continue to bake, checking in short increments, until fish is uniformly white throughout and can be easily lifted from the skeleton, up to 5 more minutes; do not overcook.
- Carefully move to a serving platter and garnish with lemon slices and dill sprigs.
Nutrition Facts : Calories 317.4 calories, Carbohydrate 17.4 g, Cholesterol 89.9 mg, Fat 15.6 g, Fiber 6.6 g, Protein 36.2 g, SaturatedFat 4.1 g, Sodium 624.9 mg
SKATE WINGS WITH GRENOBLE SAUCE
Steps:
- Season the skate with salt and pepper. Season the flour with salt and pepper. Dredge the skate in the flour, coating completely.
- In a large saute pan, over medium heat, add the oil. When the oil is hot, saute the skate for 2 to 3 minutes on each side. Remove the fish from the pan and set aside.
- Add the shallots and capers. Season with pepper. Saute for 1 minute. Add the lemon juice and wine. Bring the liquid to a boil. Reduce the heat to medium low and simmer until the liquid reduces by half, about 6 to 8 minutes. Whisk in the butter, a cube at a time. Season with salt and pepper. Stir in 1 tablespoon of parsley.
- Add the fish back into the sauce and simmer for 2 to 3 minutes.
- In another saute pan, heat the remaining tablespoon of the oil. When the oil is hot, add the vegetables. Season with salt and pepper. Saute for 2 to 3 minutes.
- To serve, spoon the vegetables in the center of each plate. Place the skate on top of the vegetables and spoon the sauce over the fish. Garnish with remaining parsley.
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