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Seared Pollock Fillet With Caramelized Onions

Seared Pollock Fillet With Caramelized Onions 4.000

Mette Randem for The Washington Post

Apr 16, 2008

This is rustic food -- simple and tasty. Andreas Viestad cooks the fish in bacon fat because he prefers the flavor, but butter or vegetable oil may be used.

Serve with boiled potatoes or a mixed green salad.

Servings: 4
  • 1 1 1/2- to 2-pound, skin-on pollock or cod fillet, cut into 4 equal-size pieces
  • 2 cups caramelized onions (see related recipe)
  • 2 to 4 whole cloves
  • Sea salt
  • 2 to 3 tablespoons flour
  • 2 to 3 tablespoons unsalted butter or bacon fat
  • Freshly ground black pepper

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Place the fish in ice water, or in a colander under a constant flow of cold water, for 15 to 20 minutes.

Place the caramelized onions in a medium saucepan and add the cloves. Reheat over medium-low heat, stirring occasionally; do not let the onions come to a boil.

Pat the fish dry with paper towels. Rub the fillet pieces with salt to taste and sprinkle them with flour.

Heat the butter or bacon fat in a large nonstick skillet over medium-high and add the fish, skin side up. Cook for 1 minute, then turn the pieces over and cook for 5 to 7 minutes, until the fish is flaky; the exact time depends on the thickness of the fish.

Discard the cloves from the onions. Distribute the onions among individual plates and place the fish on top. Season with pepper to taste; serve hot.

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Recipe Source

Adapted from "Kitchen of Light: New Scandinavian Cooking With Andreas Viestad" (Artisan, 2007).

Tested by Pam Kendrick.

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Nutritional Facts

Calories per serving (using unsalted butter): 258

% Daily Values*

Total Fat: 9g 14%

Saturated Fat: 5g 25%

Cholesterol: 140mg 47%

Sodium: 497mg 21%

Total Carbohydrates: 9g 3%

Dietary Fiber: 1g 4%

Sugar: n/a

Protein: 34g

*Percent Daily Value based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.

Total Fat: Less than 65g

Saturated Fat: Less than 20g

Cholesterol: Less than 300mg

Sodium: Less than 2,400mg

Total Carbohydrates: 300g

Dietary Fiber: 25g

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