Skate with courgettes
Skate with courgettes - the easiest skate recipe. Ready in less than 20 minutes, this recipe is perfect for a quick and healthy midweek meal.
Ingredients
- 1 1/2 teaspoons oil
- 4 skate wings rinsed
- 2 - 4 tablespoons lemon juice
- salt and pepper
- lemon slices to garnish
for the topping
- 4 courgettes trimmed
- 2 tablespoons oil
- 1 onion thinly sliced
- 2 oz can anchovy fillets drained and chopped
- 1 tablespoon capers
Instructions
- Put a large sheet of foil on a flat baking sheet. Brush with half the oil. Lay the skate wings side by side on the foil.
- Sprinkle with the lemon juice and season to taste. Brush a second sheet of foil with the remaining oil and lay over the fish. Press the edges of the two sheets of foil together. Bake in the oven for 20 - 25 minutes.
- Meanwhile, to make the topping, cut the unpeeled courgettes into thick matchstick pieces. Heat the oil in a frying pan, cook the onion until soft, then add the courgettes and continue cooking for 5 minutes.
- Turn the courgettes once or twice; they should retain a fairly firm texture when cooked. Add the anchovies, capers and a little pepper and heat for 1-2 minutes.
- Arrange the skate on a warmed dish, pour any juices left from baking over the fish, then spoon the courgette mixture on top. Garnish with the lemon slices.
- The skate will feel sticky because of its gelatinous nature which makes it easy to bone. Rinse well in cold water before cooking. The raw fish smells slightly of ammonia which will disappear when cooked,
Notes
Oven temperature: 200 °C, 400 °F, gas 6.
Calories: 156 kcal
Carbohydrates: 10 g
Protein: 7 g
Fat: 11g
Saturated Fat: 1 g
Trans Fat: 1 g
Cholesterol: 13 mg
Sodium: 593 mg
Potassium: 653 mg
Fiber: 3 g
Sugar: 7 g
Vitamin A: 402 IU
Vitamin C: 46 mg
Calcium: 73 mg
Iron: 1 mg