Grouper with tomato-olive sauce

Dietician's Tip

Grouper is a good source of B vitamins, iron and potassium.

Ingredients

  • 4 grouper fillets or steaks, each 5 ounces and about 1-inch thick
  • 1/4 teaspoon freshly ground black pepper, divided
  • 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 pimento-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 1/8 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 1/8 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. Spoon some sauce over each steak. Serve immediately.

Serving Information

Serves 4

Nutritional analysis per serving

Calories: 219
Total carbohydrate: 10 g
Cholesterol: 52 mg
Dietary fiber: 2 g
Monounsaturated fat: 4 g
Protein: 29 g
Saturated fat: 1 g
Serving size: 1 fillet
Sodium: 200 mg
Total fat: 7 g

DASH Eating Plan Servings

Fats and oils: 1
Meats, poultry and fish: 3
Vegetables: 2

Diabetes Meal Plan Choices

Fats: 1
Meat and meat substitutes: 3
Nonstarchy vegetables: 2

Mayo Clinic Healthy Weight Pyramid Servings

Fats: 1
Protein and dairy: 1
Vegetables: 2

Last Updated Aug 30, 2018


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