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Recipe: Grouper with tomato-olive sauce

Recipe: Grouper with tomato-olive sauce

Grouper with tomato-olive sauce — one of many healthy recipes from Mayo Clinic.

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.


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.


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

Exchange Data
Dash
Dairy 
Fats
Fruits 
Grains 
Meat
Nuts_Seeds_Drybeans 
Sweets 
Vegetables
Diabetes
Fats
Freefoods 
Fruits 
Meat
Milk 
NonStarchyVegetables
Starches 
Sweets 
HWP
Carbs 
Fats
Protein Dairy
Sweets 
Vegetables 
NutrientAnalysis
Calcium 
Calories215 
Carbohydrate9 g 
Cholesterol52 mg 
Fiber2 g 
Monounsaturatedfat5 g 
Potassium 
Protein29 g 
Saturatedfat1 g 
Servingsize1 fillet 
Sodium519 mg 
TotalFat7 g 

2012-07-03

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