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Obesity Discussion · 01-24-06, 09:08 PM

Broiled grouper with teriyaki sauce
Dietitian's tip: Serve the grouper over herb-flavored couscous with a side of steamed green beans. For another variation, serve the fish with fresh pineapple slices that have been slightly browned on the stove or grill.

SERVES 2
Ingredients
1 tablespoon reduced-sodium teriyaki sauce
1/2 teaspoon minced garlic
2 grouper fillets, each 4 ounces
2 lemon wedges
1/4 teaspoon Italian seasoning

Directions
In a small bowl, whisk together the teriyaki sauce and garlic.

Lightly spray a baking pan with cooking spray. Place the grouper fillets in the pan. Brush the teriyaki marinade on both sides of the fillets. Cover and refrigerate for at least 15 minutes to marinate the fish.

Preheat the broiler (grill). Position the rack 4 inches from the heat source.

Broil (grill) until the fish is opaque throughout when tested with a tip of a knife, about 5 to 10 minutes. Remove from the broiler. Squeeze 1 lemon wedge over each fillet and then sprinkle with Italian seasoning. Serve immediately.

Nutritional Analysis(per serving)Serving size: 1 fillet
Calories 114 Cholesterol 42 mg
Protein 22 g Sodium 220 mg
Carbohydrate 2 g Fiber 0 g
Total fat 1 g Potassium 562 mg
Saturated fat < 1 g Calcium 37 mg
Monounsaturated fat < 1 g

MAYO CLINIC HEALTHY WEIGHT PYRAMID SERVINGS
Protein and dairy 1

Your healthy weight pyramid: A tool for weight loss
A sample menu using the Mayo Clinic Healthy Weight Pyramid
DIABETES MEAL PLAN EXCHANGES
Meat and meat substitutes 3

Your diabetes meal plan: Exchange lists
DASH EATING PLAN SERVINGS
Meats, poultry and fish 1

http://www.mayoclinic.com/health/hea...ecipes/NU00475

01-24-06, 09:08 PM	#1 (permalink)
Obesity Discussion Administrator Join Date: Jan 2005 Location: Phoenix, AZ Posts: 7,981 Weight Statistics 8/1/2006 Start Date: 185 lb Start Weight: 152 lb Current Weight: 155 lb Goal Weight: -33 lb Weight Loss: 5/1/2007 Goal Date:	Broiled grouper with teriyaki sauce Broiled grouper with teriyaki sauce Dietitian's tip: Serve the grouper over herb-flavored couscous with a side of steamed green beans. For another variation, serve the fish with fresh pineapple slices that have been slightly browned on the stove or grill. SERVES 2 Ingredients 1 tablespoon reduced-sodium teriyaki sauce 1/2 teaspoon minced garlic 2 grouper fillets, each 4 ounces 2 lemon wedges 1/4 teaspoon Italian seasoning Directions In a small bowl, whisk together the teriyaki sauce and garlic. Lightly spray a baking pan with cooking spray. Place the grouper fillets in the pan. Brush the teriyaki marinade on both sides of the fillets. Cover and refrigerate for at least 15 minutes to marinate the fish. Preheat the broiler (grill). Position the rack 4 inches from the heat source. Broil (grill) until the fish is opaque throughout when tested with a tip of a knife, about 5 to 10 minutes. Remove from the broiler. Squeeze 1 lemon wedge over each fillet and then sprinkle with Italian seasoning. Serve immediately. Nutritional Analysis(per serving)Serving size: 1 fillet Calories 114 Cholesterol 42 mg Protein 22 g Sodium 220 mg Carbohydrate 2 g Fiber 0 g Total fat 1 g Potassium 562 mg Saturated fat < 1 g Calcium 37 mg Monounsaturated fat < 1 g MAYO CLINIC HEALTHY WEIGHT PYRAMID SERVINGS Protein and dairy 1 Your healthy weight pyramid: A tool for weight loss A sample menu using the Mayo Clinic Healthy Weight Pyramid DIABETES MEAL PLAN EXCHANGES Meat and meat substitutes 3 Your diabetes meal plan: Exchange lists DASH EATING PLAN SERVINGS Meats, poultry and fish 1 http://www.mayoclinic.com/health/hea...ecipes/NU00475 __________________