Grouper with tomato-olive sauce
Dietitian's tip: Grouper — a firm white-fleshed fish that can be baked, broiled, poached or steamed — is a great low-fat source of protein, B vitamins, iron and potassium.
SERVES 4
Ingredients
4 grouper fillets or steaks, each 5 ounces and about 1-inch thick
1/2 teaspoon salt
1/4 teaspoon freshly ground black pepper
1 1/2 tablespoons extra-virgin olive oil
1 yellow onion, finely chopped
2 cloves garlic, minced
3 tomatoes, peeled and seeded, then diced
5 large pimiento-stuffed green olives, sliced
1 tablespoon capers, rinsed
1 jalapeno chili, seeded and cut into 1-inch julienne
2 tablespoons fresh lime juice
Directions
Sprinkle the grouper steaks on both sides with 1/4 teaspoon of the salt and 1/8 teaspoon of the pepper. In a large, nonstick frying pan, heat 1 1/2 teaspoons of the olive oil over medium-high heat. Add the fish to the pan and sear on both sides until lightly browned, about 2 minutes a side. Transfer to a plate and keep warm.
Reduce the heat to medium and add the remaining 1 tablespoon olive oil to the pan. Add the onion and saute until soft and lightly golden, about 6 minutes. Add the garlic and saute until softened, about 1 minute. Add the tomatoes, olives, capers and jalapeno and simmer for 10 minutes to allow the flavors to blend. Stir in the remaining 1/4 teaspoon salt and 1/8 teaspoon pepper. Return the fish to the pan, cover, and simmer until the fish is opaque throughout when tested with the tip of a knife, 6 to 8 minutes.
Transfer the grouper steaks to warmed individual plates. Stir the lime juice into the vegetables and pan juices and spoon some sauce over each steak. Serve immediately.
Nutritional Analysis(per serving)Calories 241 Monounsaturated fat 5 g
Protein 30 g Cholesterol 52 mg
Carbohydrate 13 g Sodium 596 mg
Total fat 8 g Fiber 3 g
Saturated fat 1 g
MAYO CLINIC HEALTHY WEIGHT PYRAMID SERVINGS
Protein and dairy 2
Fats 1
Your healthy weight pyramid: A tool for weight loss
A sample menu using the Mayo Clinic Healthy Weight Pyramid
DIABETES MEAL PLAN EXCHANGES
Nonstarchy vegetables 2
Meat and meat substitutes 4
Fats 1
Your diabetes meal plan: Exchange lists
DASH EATING PLAN SERVINGS
Vegetables 1
Meats, poultry and fish 2
Fats and oils 1
http://www.mayoclinic.com/health/hea...ecipes/NU00320
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