Skate Wing with Crispy Lardons and Frisée

Skate Wing

with Crispy Lardons and Frisée

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Vegetarian
These recipes don’t contain meat, poultry, fish, or seafood.* They’re made with fruits and vegetables, grains, legumes, nuts, and seeds. *Select artisanal cheeses may contain animal-derived rennet.
Carb Conscious
These meals have 48g or less of net carbs (total carbs minus dietary fiber) per serving. They replace refined carbohydrates from sources like white flour, rice, and cane sugar with high-fiber foods like fresh vegetables, fruits, and whole grains.
600 Calories Or Less
Coming in at 600 calories or less per serving, these recipes are ideal for those choosing to monitor their caloric intake without sacrificing flavor. The US Food & Drug Administration uses 2000 calorie daily intake for general advice. The 600 calorie cap equates to 30% of the total 2000 calories per day based on 3 meals per day with 200 calories remaining for snack or beverage.
Wellness Grain
These recipes feature grains such as barley, quinoa, farro, orzo, couscous and more, handpicked by our Culinary team in collaboration with our Registered Dietitian.
Pescatarian
These recipes feature a wide array of nutritious seafood options like salmon, cod, tilapia, crab, and shrimp. While these dishes never contain meat, pork or poultry, they may contain animal derived ingredients such as milk, butter, cheese and/or honey.
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From the Test Kitchen

If you have never seen a skate wing before it has been filleted, it might not be clear what it is you're eating. Skate is a type of fish that looks like a cross between a shark and ray. It is cartilaginous, which means that, like sharks, skates do not have bones but instead are held together by a substance softer and more flexible than bone. Skate fish have wide flippers that look like the wings of birds. The wing is the part of the fish that is typically eaten, hence the name.

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  • Nutrition
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ingredients
Skate Wing with Crispy Lardons and Frisée
Title
  • 2 Skate Wing Filets
  • 1 Tbsp Sherry Vinegar
  • 1 Shallot
  • 1 cup Cherry Tomatoes
  • 1 clove Garlic
  • 1 bunch Chervil
  • 1 bunch Chives
  • 2 oz Pork Belly
  • 1 bunch Frisée
  • 4 oz Flour
step-by-step
instructions
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1
Wash frisée, chop chives, pick chervil leaves off the stem and halve cherry tomatoes. Set each aside in bowls. Smash garlic and chop until essentially a paste. Dice shallot and soak in sherry vinegar with the smashed garlic. Cut pork belly into rectangular cube lardons and set aside.
2
Heat pan on medium-high heat, and season with olive oil. Sauté lardons until caramelized and browned (3-5 minutes). Remove lardons and drain on paper towel.
3
Do not wash lardon pan. Dredge fish fillets in flour and sauté them with the rendered pork fat until golden (about 2-3 minutes on each side). Add salt and pepper to taste.
4

Whisk vinegar, shallot, and garlic mixture with 2 tablespoons olive oil until integrated. Add salt and pepper to taste.

5
Toss frisée with the vinaigrette adding it slowly to taste, and reserving a little dressing for garnish. Add in cherry tomatoes, lardons and majority of herbs.
6
Pile salad on top of crispy skate and drizzle extra dressing on the plate. Garnish with remaining chives and chervil.

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Skate Wing

1
Wash frisée, chop chives, pick chervil leaves off the stem and halve cherry tomatoes. Set each aside in bowls. Smash garlic and chop until essentially a paste. Dice shallot and soak in sherry vinegar with the smashed garlic. Cut pork belly into rectangular cube lardons and set aside.
2
Heat pan on medium-high heat, and season with olive oil. Sauté lardons until caramelized and browned (3-5 minutes). Remove lardons and drain on paper towel.
3
Do not wash lardon pan. Dredge fish fillets in flour and sauté them with the rendered pork fat until golden (about 2-3 minutes on each side). Add salt and pepper to taste.
4

Whisk vinegar, shallot, and garlic mixture with 2 tablespoons olive oil until integrated. Add salt and pepper to taste.

5
Toss frisée with the vinaigrette adding it slowly to taste, and reserving a little dressing for garnish. Add in cherry tomatoes, lardons and majority of herbs.
6
Pile salad on top of crispy skate and drizzle extra dressing on the plate. Garnish with remaining chives and chervil.
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