Striped Bass Meunière

Photo: Becky Luigart-Stayner; Styling: Cindy Barr
Meunière refers to a classic preparation of lightly seasoned fish dredged in flour and cooked in butter. Any firm-fleshed white fish will work well in this recipe; try halibut or mahimahi. Serve with rice to soak up the piquant sauce.

Yield:

4 servings (serving size: 1 fillet and 2 tablespoons sauce)

Recipe from

Nutritional Information

Calories 258
Caloriesfromfat 35 %
Fat 9.9 g
Satfat 4.6 g
Monofat 2.7 g
Polyfat 1.6 g
Protein 32.1 g
Carbohydrate 7.7 g
Fiber 0.3 g
Cholesterol 156 mg
Iron 2 mg
Sodium 493 mg
Calcium 48 mg

Ingredients

1/2 cup all-purpose flour
1/2 cup 2% reduced-fat milk
4 (6-ounce) striped bass fillets
1/2 teaspoon salt, divided
1/2 teaspoon freshly ground black pepper, divided
2 tablespoons butter, divided
1/4 cup minced shallots
1/4 cup white balsamic vinegar
1/4 cup fat-free, less-sodium chicken broth
2 tablespoons chopped fresh parsley

Preparation

1. Place flour in a shallow dish. Place milk in another shallow dish. Sprinkle fish evenly with 1/4 teaspoon salt and 1/4 teaspoon pepper. Working with one fillet at a time, dredge fish in flour, shaking off excess. Dip fish into milk, allowing excess to drip off; dredge again in flour. Set aside. Repeat procedure with remaining fish, flour, and milk.

2. Heat a large nonstick skillet over medium-high heat. Add 1 tablespoon butter to pan, swirling until butter melts. Add 2 fillets to pan; reduce heat to medium, and cook 4 minutes on each side or until golden brown and fish flakes easily when tested with a fork or until desired degree of doneness. Remove fish from pan; keep warm. Repeat procedure with remaining 1 tablespoon butter and the remaining 2 fillets. Remove fish from pan; keep warm.

3. Increase heat to medium-high. Add shallots and remaining 1/4 teaspoon salt to pan; sauté 1 minute or until tender. Add vinegar and broth; simmer 1 minute. Add parsley and remaining 1/4 teaspoon pepper. Spoon sauce over fish.

Wine note: This polished preparation with its savory butter flavors needs a light, crisp, unoaked white wine that will act as the "lemon" to balance the flavors of the fish. Patient Cottat Sauvignon Blanc 2006 Vin de Pays du Jardin de la France is a standout and a steal at $13. —Karen MacNeil

Note:

MyRecipes is working with Let's Move!, the Partnership for a Healthier America, and USDA's MyPlate to give anyone looking for healthier options access to a trove of recipes that will help them create healthy, tasty plates. For more information about creating a healthy plate, visit www.choosemyplate.gov.

Lorrie Hulston Corvin,

December 2008