m i n d f u l l i v i n g o n l i n e

Sunday, February 7, 2010

A Month of Heart Healthy Recipes for Valentine's

Baked Grouper with Chunky Tomato Sauce
Baked Grouper with Chunky Tomato Sauce by Robyn Webb
The grouper is seared to give it a slightly crisp crust that can hold up to the moisture from the tomato topping. Use a heavy oven-proof skillet that can go from stovetop to oven. To seed a tomato, cut it in half, hold each half in the palm of your hand, and squeeze gently. Yield: 4 servings (serving size: 1 grouper fillet and 1/2 cup tomato mixture)
Visit Cooking Light for more heart healthy recipes.
Ingredients
3 1/2  cups  chopped seeded tomato (about 4 medium)
1/4  cup  chopped green onions
1/4  cup  dry white wine
1  tablespoon  chopped fresh basil
1  teaspoon  capers
1  teaspoon  bottled minced garlic
1  teaspoon  fresh lemon juice
1/2  teaspoon  salt
1/4  teaspoon  crushed red pepper
1/4  teaspoon  black pepper
2  teaspoons  olive oil
4  (6-ounce) grouper fillets


Preparation Preheat oven to 425°. Combine first 10 ingredients in a medium bowl. Heat oil in a large heavy skillet over high heat. Place fish, skin sides up, in pan; cook 2 minutes. Turn fish over; top with tomato mixture. Bring to a boil. Place pan in oven; bake at 425° for 8 minutes or until fish flakes easily when tested with a fork.

Nutritional Information

Calories:
200 (26% from fat)
Fat:
5.7g (sat 0.8g,mono 2.7g,poly 1.3g)
Protein:
28g
Carbohydrate:
8.6g
Fiber:
2.2g
Cholesterol:
41mg
Iron:
2mg
Sodium:
400mg
Calcium:
73mg

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