Thursday, December 1, 2011

Pan-Seared Fish with Dill Capers Bechamel


Fish:
4 fillets of firm white fish of your choice
1 tablespoon butter
2 tablespoons extra virgin olive oil
2 garlic cloves, crushed
1 tablespoon fresh dill, chopped
1 teaspoon whole grain mustard
1 lemon, juiced (plus extra on the side)
sea salt and fresh black pepper

Dry fish with a paper towel. Combine garlic, dill, lemon juice, mustard, and one tablespoon of olive oil in a large bowl and add fish.  Coat fish well with the marinade. Season with sea salt and fresh black pepper.

In a large deep-sided skillet on medium to high heat, add butter and olive oil. When hot, cook fish for three minutes on each side. Remove from heat, drizzle with extra virgin olive oil. Sprinkle with fresh dill and capers. Serve immediately with Bechamel over or on the side.

Dill Capers Bechamel:
1 cup milk
2 tablespoons butter
1 tablespoon unbleached white flour
1 teaspoon fresh dill
1 tablespoon capers
Sea salt and black pepper

In a medium pan, heat the butter over medium to high until it melts. Add flour and whisk until smooth. Keep over medium heat until it turns slightly darker in color (about 4 minutes). Meanwhile heat milk in a medium saucepan until just about to boil. Add to the flour mixture whisking constantly until all the milk is used up and sauce is smooth. Bring sauce to a boil and cook a further 10 minutes, whisking constantly. Mix in fresh dill and capers. Season with sea salt and black pepper to taste.


2 comments:

Laura @ A Healthy JalapeƱo said...

dill capers bechamel.... wowsers, you have my attention, this sounds amazing!!!! I have to try this next week for sure :)

Mia said...

Thanks dear!

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