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.
- 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
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
|Serving size: 1 fillet|
|Total fat||7 g||Total carbohydrate||9 g|
|Saturated fat||1 g||Dietary fiber||2 g|
|Trans fat||0 g||Sugars||0 g|
|Monounsaturated fat||5 g||Protein||29 g|
|Protein and dairy||1|
|Meat and meat substitutes||3|
|Meats, poultry and fish||3|
|Fats and oils||1|
- Tyler Herbst S. Food Lover's Companion. 3rd ed. New York, N.Y.: Barron's Educational Series Inc.; 2001:285.
- USDA National Nutrient Database for Standard Reference, Release 24. U.S. Department of Agriculture, Agricultural Research Service. http://ndb.nal.usda.gov. Accessed May 18, 2012.
- Mayo Clinic, University of California-Los Angeles, and Dole Food Company Inc. Encyclopedia of Foods: A Guide to Healthy Nutrition. San Diego, Calif.: Academic Press; 2002:310.