Baked Skate Wing Recipe Great British Chefs from www.greatbritishchefs.com
Introduction
Skate is a flat fish that is a delicacy in many parts of the world. It has a unique flavor and texture that makes it stand out from other types of fish. If you're looking for a new and exciting dish to try, then skate might be just what you need. In this article, we'll go over everything you need to know to make a delicious skate dish from scratch.
Ingredients
To make skate, you will need the following ingredients: - 1 skate wing - 1/2 cup flour - 1/2 tsp salt - 1/2 tsp black pepper - 2 tbsp olive oil - 2 tbsp unsalted butter - 1 lemon, sliced - 2 cloves garlic, minced - 1 tbsp fresh parsley, chopped
Instructions
1. Start by cleaning the skate wing. Rinse it under cold water and pat it dry with a paper towel. 2. In a shallow dish, mix together the flour, salt, and black pepper. 3. Dredge the skate wing in the flour mixture, making sure to coat it evenly on both sides. 4. In a large skillet, heat the olive oil over medium-high heat. 5. Add the skate wing to the skillet and cook for 4-5 minutes on each side, or until golden brown and cooked through. 6. Remove the skate wing from the skillet and set it aside on a plate. 7. In the same skillet, melt the butter over medium heat. 8. Add the sliced lemon and minced garlic to the skillet and cook for 2-3 minutes, or until the garlic is fragrant and the lemon is slightly softened. 9. Pour the lemon and garlic butter over the skate wing. 10. Sprinkle the chopped parsley over the top of the dish. 11. Serve the skate hot and enjoy!
Nutrition
Skate is a low-fat and high-protein fish that is rich in nutrients. A 3-ounce serving of skate contains: - 80 calories - 0.5 grams of fat - 17 grams of protein - 60 milligrams of cholesterol - 0 grams of carbohydrates - 0 grams of fiber In addition to being a great source of protein, skate is also rich in vitamins and minerals. It is a good source of vitamin B12, vitamin D, and selenium, which are all important for overall health and well-being.
Conclusion
Skate is a delicious and nutritious fish that is easy to prepare and cook. With just a few simple ingredients, you can create a flavorful and satisfying dish that is sure to impress your friends and family. Give this recipe a try and see for yourself just how delicious skate can be!
