저녁쉬움

Sautéed Walleye with Tarragon

Name: Sautéed Walleye with Tarragon
Cook time: 5 min
Total time: 5 min
Yield: 2
Ingredients: 2 walleye fillets (4–6 ounces each), thawed and patted dry; salt and ground pepper; 1 teaspoon chopped fresh tarragon or parsley (or 1/2 teaspoon dried); 2 tablespoons butter; fresh lemon wedges (optional)

This pan-seared walleye recipe uses fresh herbs and lemon to bring out the mild flavor and flaky texture of this omega-3-rich white fish.

5 min2 인분

영양 정보 (1인분 기준)

1인분 기준 · 1회 제공량: 1

190

칼로리

17g

단백질

탄수화물

13g

지방

식이섬유

당류

313mg

나트륨

포화지방 7 g · 콜레스테롤 87 mg

링은 1회 제공량을 2,000kcal 기준일 대비 비율로 보여줍니다. Nutrola 앱에서는 나만의 목표에 맞춰 채워집니다.

재료

walleye fillets (4–6 ounces each), thawed and patted dry
2
salt and ground pepper
chopped fresh tarragon or parsley (or 1/2 teaspoon dried)
1 teaspoon
butter
2 tablespoons
fresh lemon wedges (optional)

조리법

1
Wash hands with soap and water.
2
Season walleye on the flesh side with salt and pepper.
3
Sprinkle with tarragon or parsley and press lightly into the flesh to help it stick.
4
Melt the butter in a pan over medium high heat.
5
Place the fillets seasoned side down in the pan, tilting the pan to make sure the butter surrounds the fillets, and cook for about 3 minutes.
6
Gently flip the fillets and cook on the second side, about 2 minutes. Walleye should reach a final internal cook temperature of 145 °F as measured with a food thermometer before serving.
7
Plate and serve immediately with lemon wedges.

출처: USDA MyPlate Kitchen · Recipe adapted from Red Lake Nation Fishery

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