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Pacific Cod or Sole Capri


Pacific Cod or Sole Capri

Capri — an island off Italy’s dramatically beautiful Amalfi coast, at the southern extreme of the Gulf of Naples — has been a favored tourist destination since Emperor Tiberius relocated there from Rome in 26 A.D.

He built a villa on then-remote Capri to force Roman supplicants to come to him, protect himself from assassins and coup plotters, and — allegedly — to indulge in decadent pursuits.

Today, Capri is famed both for its striking scenery — featuring steep cliffs overlooking the ocean — and its characteristic cuisine, focused on fresh produce, cheeses, herbs, and seafood.

Pacific Cod or Sole Capri
Prep time 5 minutes; Cook time 10 minutes
Serves 4

Ingredients

  • 1 cup clam juice or fish broth
  • 1/4 cup dry white wine
  • 2/3 cup slivered fresh basil
  • 2/3 cup sun-dried tomatoes in oil, sliced
  • Salt and pepper, to taste
  • 4 Alaskan cod or Pacific sole fillets (4 to 6 oz each), thawed
  • 1/2 Tablespoon butter
  • Lemon wedges, if desired
Directions

  1. Bring clam juice or fish broth and wine to a boil in a large (12-inch) nonstick pan; stir in basil and tomatoes. Cook down slightly. Season with salt and pepper; remove and keep warm.
  2. Rinse thawed fillets under cold water; pat dry with paper towel. Coat pan with nonstick cooking spray then heat butter over medium-high heat. Add fillets; cook 2 to 3 minutes (for sole) or 4 to 5 minutes (cod) until browned.
  3. Gently turn fillets over and season with salt and pepper. Cover pan tightly and reduce heat to medium. Cook an additional 1 to 2 minutes, until fish is opaque throughout. Do not overcook.
  4. Spoon 1/3 cup of topping over fillets to serve.

Nutrients per serving (assuming 6 oz portion of sole):
150 calories, 5g total fat, 1g saturated fat, 27% calories from fat, 57mg cholesterol, 26g protein, 6g carbohydrate, 1g fiber, 700mg sodium, 54mg calcium and 370-570mg omega-3 fatty acids.

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