This brown butter skate wing recipe on the griddle is simple to make and always a delight. It's a dish that's rarely found on restaurant menus.

History of the Dish

Brown butter skate wing is a classic recipe from traditional French cuisine. Here, it’s adapted for griddle cooking, offering a modern and quick version without losing any of its authentic character.

🕒 Cooking Time

  • Prep: 10 minutes
  • Cook: 10 minutes
  • Difficulty: Easy

🛒 Ingredients

  • 2 skate wings
  • 150 g butter
  • 2 tbsp capers
  • 1 tbsp chopped parsley
  • 1 lemon
  • Salt and pepper

👨‍🍳 Instructions

  1. If your skate wings aren’t very fresh, blanch them for 1 minute in boiling water to remove any ammonia smell.
  2. Heat your griddle over medium heat.
  3. Melt 30 g of butter and place the skate wings directly in the butter on the griddle. Season with salt and pepper.
  4. In a small saucepan placed on the griddle, melt the remaining butter.
  5. When the butter turns golden brown (beurre noisette), add the capers and chopped parsley.
  6. Flip the skate wings and spoon over the caper brown butter.
  7. Serve with a squeeze of fresh lemon juice at plating.

🍷 Wine Pairing

A dry, mineral white wine such as Muscadet, Chablis, or Sancerre pairs beautifully with this seafood dish. A light wheat beer or IPA is also a good match.

💡 Chef’s Tips

  • Don’t overheat the griddle: skate is delicate and may stick or dry out.
  • Watch the butter closely: brown it without burning it—check the color and nutty aroma.
  • For an elegant presentation, top with whole capers and a sprig of parsley.

🍽️ Nutrition Facts (per serving)

Calories344 kcal
Total Fat28.4 g
   Saturated Fat17.9 g
Carbohydrates4.0 g
   Sugars1.5 g
Protein20.1 g
Sodium0.85 g
Omega-30.6 g
Cholesterol93 mg
Calcium65 mg
Iron1.2 mg
Vitamin B123.1 µg

*DV: Daily Values based on a 2000 kcal adult diet

🧬 Health Insights – Cancer + Diabetes

💡
🥗 Is this recipe healthy ?

Skate is a lean fish rich in high-quality protein, boneless, and very easy to digest. The brown butter adds saturated fats, but in a reasonable amount. Capers, lemon, and parsley provide antioxidants and a touch of freshness. This recipe remains healthy if you moderate the amount of butter and serve it with grilled vegetables or a fresh salad.

🧬 Click to expand

✅ Positives:
Skate is an excellent source of complete protein, low in fat, and especially rich in vitamin B12, selenium, and phosphorus—key nutrients for nervous system function and bone health.
Capers are low in calories and high in antioxidants and flavonoids.
Fresh parsley adds natural vitamin K and antioxidant compounds.

⚠️ To watch out for:
Butter, though flavorful, is high in saturated fat. At 150 g per recipe, it provides a heavy load of saturated fats, which may raise LDL cholesterol if consumed frequently.
Capers and seasoning can contribute to a high sodium intake.
The recipe contains almost no fiber, which limits its satiety effect.

🎗️ Cancer & Inflammation
Studies suggest that excess saturated fat may promote certain inflammatory processes. While skate itself is lean and beneficial, the large amount of butter can make this dish less favorable in an anti-inflammatory or anti-cancer diet. For individuals at risk (e.g., hormone-related or digestive cancers), it’s advisable to reduce the butter to 50–70 g.

🩺 Diabetes & Metabolic Health
This recipe contains no fast-absorbing carbohydrates, which is a plus for people with diabetes. However, the high saturated fat content may present long-term cardiovascular risks. Replacing part of the butter with clarified butter or a stable oil like olive oil is a better option.

🧠 Practical Tips

  • Use 100 g of butter instead of 150 g and supplement with 1 tbsp of olive oil for a better fat profile.
  • Add steamed vegetables or a fiber-rich salad to increase satiety and balance the meal.
  • Use rinsed, low-sodium capers if you're sensitive to salt.

💬 Conclusion:
A beautiful traditional recipe that fits well into a healthy diet if slightly lightened in fat and served with greens. Best consumed occasionally by those with cardiovascular or metabolic concerns.

✅ Cancer Risk & Benefit Summary
No carcinogenic compounds result from this gentle griddle cooking method. Parsley and lemon enhance the antioxidant profile. Butter should still be used in moderation.

✅ Diabetes Risk & Benefit Summary
Low glycemic index, no added sugar. Ideal for a diabetic-friendly diet—especially if served without starches.

✅ Health Tip
Opt for high-quality farmhouse or semi-salted butter. If needed, replace part of the butter with olive oil during the final basting.