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Recipe: Broiled grouper with teriyaki sauceBy Mayo Clinic staff
Original Article: http://www.mayoclinic.com/health/healthy-recipes/NU00475
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.
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
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|
|Total fat||1 g||Total carbohydrate||2 g|
|Saturated fat||< 1 g||Dietary fiber||0 g|
|Monounsaturated fat||< 1 g||Protein||22 g|
|Protein and dairy||1|
|Meat and meat substitutes||3|
|Meats, poultry and fish||3|