Caper sauce with lemon

Last week I showed you that beautiful piece of fried fish that I had a few weeks ago at Chez Panisse. It was served with a tangy caper sauce, which you can see on the side of the plate there.

I had a nice piece of that black cod (otherwise known as sablefish) that I planned to try oven frying using the recipe I posted last week. I had never tried oven frying black cod before, but since finding out it is a powerhouse of omega-3 fats and sustainably harvested I have been trying to eat it more often. Since that caper sauce was a nice accompaniment to fried fish, why not try to create a lower fat Mediterranean Diet version to go with our unfried fried fish? The recipe that follows below is my quick little caper sauce that is quite a delicious condiment for fish and is whipped up in no time.

Put 2 Tablespoons of nonfat Greek yogurt in a bowl. Add 2 teaspoons Dijon mustard and 1 Tablespoon fresh lemon juice (I used our lovely Meyer lemons which are in season now). Whip that up until smooth with a small hand whisk. Whisk in 1 1/2 Tablespoons of very good, very flavorful California Extra Virgin Olive Oil. Finally blend in 1 Tablespoon of drained capers. Serve over the fish or on the side to add as you please.

Oven fried black cod with caper sauce with lemon, brown and wild rice, and sauteed Bloomsdale spinach.

© 2015. Dayna Green-Burgeson RD, CDE. All Rights Reserved.

www.californiamediterraneandiet.com

2 thoughts on “Caper sauce with lemon

  1. That looks and sounds scrumptious. About how many servings of fish can that recipe adorn and what is the fat and calorie content (sounds pretty low)?

    • This recipe makes about 1/4 cup of the Sauce. 1 Tablespoon would have about 50 calories, 5 grams of fat and no carbohydrate. 1 Tablespoon is adequate for a moderate sized piece of fish and thus the recipe would serve about 4 people.

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