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We love lingcod, and this French-accented recipe would also work well with cod, rockfish, halibut, or sole
Lingcod is a true, underrecognized, treasure — and this French-accented recipe also suits cod, rockfish, halibut, or sole.
Pan-Steamed Lingcod Marseilles
Adapted from a recipe by the Alaska Seafood Marketing Institute. Photo by ASMI.
Prep time five minutes; Cook time 15 minutes
- 1 Tablespoon organic extra virgin olive oil
- 1 Tablespoon shallot, minced
- 1 clove garlic, minced
- Water, for poaching (about 1 cup)
- 1/2 cup white wine (Sauvignon Blanc or Chardonnay)
- 1/4 teaspoon sea salt
- 1/8 teaspoon white pepper
- 4 lingcod* (4 to 6 oz. each), thawed
- 1/2 to 1 teaspoon dried Italian seasoning or Herbs de Provence
- 2 Tablespoons butter
- 1 teaspoon fresh lemon juice
*Or use cod, rockfish, sole, or halibut. (Cod and halibut will take a bit longer to cook than is indicated in the instructions below.)
Pan- steamed fish
- Heat a very large skillet (10 to 12-inch, depending on size of fillets) over medium heat for one minute. Add the oil and swirl the pan to coat evenly. Add the shallot and garlic and sauté for 30 seconds.
- Remove the pan from the heat. Place seafood in pan, skin side down. Add water to the pan until it reaches half way up the side of the fillets.
- Add the wine, salt and pepper. Return the pan to medium-high heat until it begins to simmer. Cover pan tightly and reduce heat to low; liquid should simmer, not boil. Cook 2 minutes. Turn off heat and let seafood rest in liquid for 5 minutes.
- Remove seafood to a plate/platter and keep warm.
- Create a quick reduction sauce with the remaining steamy liquid by returning pan to medium-high heat. Reduce liquid by at least half, about 3 to 5 minutes.
- Reduce heat to low and add the butter, herbs and lemon juice. Whisk until butter melts and sauce thickens, about 1 minute.
- To serve, drizzle fillets with sauce.
Nutrients per serving (with Alaskan cod):
188 calories, 10g total fat, 4g saturated fat, 45% calories from fat, 69mg cholesterol, 18g protein, 2g carbohydrate, <0.1g fiber, 491mg sodium, 15mg calcium and 180mg omega-3 fatty acids.