Skate Provencale

Ingredients

• 4 skinless, boneless skate wings, about 2 1/4 pounds
• ⅓ cup milk
• Salt to taste, if desired
• Freshly ground pepper to taste
• ½ cup flour
• 3 tomatoes, about 1 1/4 pounds
• 4 tablespoons olive oil
• 2 tablespoons corn, peanut or vegetable oil
• 1 tablespoon finely minced garlic
• 1 tablespoon finely chopped shallots
• 1 teaspoon finely chopped fresh rosemary or half the amount dried
• 2 tablespoons red-wine vinegar
• 2 tablespoons finely chopped fresh herbs like basil or parsley

• Nutritional Information

  • Nutritional analysis per serving (4 servings)

    468 calories; 22 grams fat; 4 grams saturated fat; 0 grams trans fat; 11 grams monounsaturated fat; 3 grams polyunsaturated fat; 20 grams carbohydrates; 2 grams dietary fiber; 5 grams sugars; 44 grams protein; 124 milligrams cholesterol; 401 milligrams sodium

  Note: Nutrient information is not available for all ingredients. Amount is based on available data.
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4 servings

Preparation

1. Put skate wings into a dish and pour milk over them. Sprinkle with salt and pepper to taste. Put flour into a flat dish and dip skate pieces into it. Coat well on all sides and shake off excess.
2. Use a paring knife to cut a small, shallow X in the bottom of each tomato. Drop tomatoes into boiling water and let stand 12 seconds. Drain and peel. Cut away and discard core. Cut tomatoes in half and push out seeds with your fingers. Squeeze gently to remove remaining seeds.
3. Cut tomatoes into half-inch cubes. There should be about 2 1/2 cups.
4. In 2 skillets, each large enough to hold the fish pieces in one layer, put 2 tablespoons of the olive oil and 1 tablespoon of the corn oil.
5. Heat skillets and place 2 skate wings in each. Cook about 3 minutes or until golden brown on one side. Turn and continue cooking 3 to 5 minutes or until golden brown on the second side. Cooking time will depend on the thickness of the fish. Transfer the pieces to a platter.
6. Combine remaining oils in a skillet and add tomatoes, garlic, shallots, rosemary, salt, pepper and vinegar. Cook over moderately high heat about 2 minutes. Spoon sauce over skate wings and sprinkle with basil or parsley.

30 minutes