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Photo: Becky Luigart-Stayner; Styling: Cindy Barr Photo by: Photo: Becky Luigart-Stayner; Styling: Cindy Barr

Striped Bass Meunière

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.

Cooking Light DECEMBER 2008

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

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.

Nutritional Information

Amount per serving
  • Calories: 258
  • Calories from fat: 35%
  • Fat: 9.9g
  • Saturated fat: 4.6g
  • Monounsaturated fat: 2.7g
  • Polyunsaturated fat: 1.6g
  • Protein: 32.1g
  • Carbohydrate: 7.7g
  • Fiber: 0.3g
  • Cholesterol: 156mg
  • Iron: 2mg
  • Sodium: 493mg
  • Calcium: 48mg
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Striped Bass Meunière recipe

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