quick, easy and healthy-ish recipes

One-pan Fish & Broccoli in Lemon Butter Caper Sauce

Add a new quick, easy and healthy dish to your regimen with this delicious One-pan Fish & Broccoli in Lemon Butter Caper Sauce. One pan is really all you need, and it mainly cooks itself in the oven – now how’s that for an easy dinner?

one-pan fish & broccoli in lemon butter caper sauce in a cast iron skillet

As you might know by now – I’m somewhat of a lemon addict (Lemon & Rosemary Quick Chicken Stew and Breaded Plaice with Whipped Lemon Butter, anyone?). I just can’t get enough of it! That’s why sometimes, just before I fall asleep, I start fantasizing about all things lemony and come up with a dish like this. No, I don’t usually go to bed hungry – but when you’re a hardcore food nerd that’s kinda what happens anyway.

Anyway, I came up with this recipe (probably a bit inspired by all the lovely Piccata recipes floating around Pinterest!), went to sleep and proceeded to cook up a storm the day after. And wasn’t it lovely.

one-pan fish & broccoli in lemon butter caper sauce in a cast iron pan

Classic white fish pairings like white wine, butter and cream are joined by generous amounts of lemon juice and a handful or so of small capers. Broccoli is added to the mix and then it all goes in the oven. 10-15 minutes later – you have your dinner ready. Serve just as it is or over rice for an extra treat (The sauce with rice to soak it up? Oh my god, that’s GOOD!).

broccoli florets and peeled and chopped broccoli stem on a white chopping board, for one-pan fish & broccoli in lemon butter caper sauce

This recipe became one of my staples straight away – I love it for its delicious flavors and the ease of it (One pan, stick it in the oven, eat? Yep, that’s a winner for sure!), but also for the healthy aspect of it. Yes, there’s cream. Yes, there’s butter. Yes, there’s even a bit of white wine in there. But looking at the overall dish it’s basically fish and broccoli – which means you need that fatty sauce to keep you full! Nothing bad in there – just real food, loads of vitamin C and a healthy dose of iron.

Promise you’ll try this, OK? It’s so tasty, and so easy, and I’m sure it’ll soon be a staple in your home as well.

Please leave a comment and/or a rating and let me know what you think – I love hearing from you! And if you post about this on Instagram – I’d love for you to tag me @alwaysusebutter and use the hashtag #alwaysusebutter.

Until next time,

Emmeline

one-pan fish & broccoli in lemon butter caper sauce in a cast iron skillet

One-pan Fish & Broccoli in Lemon Butter Caper Sauce

4.9 from 19 votes
Print Pin Rate
Course: Main Course
Cuisine: European
Prep Time: 5 minutes
Cook Time: 20 minutes
Total Time: 25 minutes
Servings: 2 people
Calories: 357kcal

Ingredients

  • 1 Tbsp butter
  • 100 ml white wine
  • 150 ml cooking cream
  • 50 ml capers
  • 1 lemon juice of
  • 0.25 tsp salt or to taste
  • 200 g white fish plaice filets, cod or other white fish
  • 250 g broccoli cut in florets, stem peeled and chopped

Instructions

  • Set oven for 200 C/390 F.
  • Heat a wide pan that can be placed in the oven (eg a cast iron skillet) over medium-high heat. Melt the butter in the pan, then pour in the wine and bring to a boil. Let reduce for 2-3 minutes.
  • Add i the cream and bring back to a boil. Reduce for 2-3 minutes more.
  • Add in the lemon juice and bring back to a boil. Cook for a minute.
  • Take off the heat and add in the capers. Taste and season with salt.
  • Place the fish filets in the bottom of the pan and place the broccoli on top. Spoon up some sauce and coat the broccoli.
  • Cook in the middle of the oven for 10-15 minutes, depending on what fish you choose. For thin plaice filets, 10 minutes is enough, for thicker fish filets like cod 15 minutes might be needed. Check by poking a fork through the fish - if it's flaky, comes apart easily and is white inside it is done.
  • Serve as it is, or over rice.
Nutrition Facts
One-pan Fish & Broccoli in Lemon Butter Caper Sauce
Amount Per Serving
Calories 357 Calories from Fat 162
% Daily Value*
Total Fat 18g 28%
Saturated Fat 11g 55%
Cholesterol 58mg 19%
Sodium 1132mg 47%
Potassium 918mg 26%
Total Carbohydrates 19g 6%
Dietary Fiber 5g 20%
Sugars 7g
Protein 24g 48%
Vitamin A 20.6%
Vitamin C 172.4%
Calcium 9.9%
Iron 12.1%
* Percent Daily Values are based on a 2000 calorie diet.
One-pan Fish & Broccoli in Lemon Butter Caper Sauce is a quick, easy & healthy one-pan meal filled with healthy fish & broccoli and delicious lemon flavors. #alwaysusebutter #lemonbuttercapersauce #onepanmeals #fish #broccoli

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