Skate wing with capers

Skate wing poached and coated in a light sauce of capers and lemon, a lighter take on brown butter. Delicate, fresh from the sea and refined, it is a healthy bistro dish.

Preparation: 10 min  |  Cooking: 15 min  |  Servings: 4  |  Difficulty: Easy

Calculated per serving from Anses Ciqual 2025 values for each ingredient, based on the quantities listed. Household measures (spoonfuls, items) use average weights. 281 kcal · 48 g protein · 2 g carbohydrate · 8 g fat

Ingredients

• 4 skate wings
• 2 tbsp capers
• 1 lemon
• 1 bunch of parsley
• 2 tbsp olive oil
• 1 court-bouillon

Method

1. Poach the skate wings in a court-bouillon for 8 minutes.
2. Drain them and remove the skin.
3. Make a light sauce: olive oil, capers and lemon.
4. Spoon the sauce over the skate and sprinkle with parsley.

Nutritional benefits

Skate is a lean fish, rich in protein and low in fat, good for cholesterol and ideal if you are watching your weight. Replacing the traditional brown butter with an olive oil and caper sauce keeps the character of the dish while making it lighter. A delicate, healthy bistro dish, naturally gluten-free.

Variations and substitutions

• With lime and coriander.
• With steamed vegetables on the side.
• With a sauce vierge (raw tomato and herb dressing).
• With steamed potatoes.

Storage and making ahead

Eat straight away; skate does not reheat well.

💡 Good to know

Poach the skate at a gentle simmer and remove the skin after cooking: the flesh comes away in the characteristic pearly strands.

See also

Discover more high-protein recipes · weight-loss recipes · cholesterol-friendly recipes · gluten-free recipes.

Ingredients in this recipe: skate · capers · lemon · parsley · olive oil.

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