A Month of Heart Healthy Recipes for Valentine's

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)

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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

Pan-Grilled Halibut with Chimichurri

http://find.myrecipes.com/recipes/recipefinder.dyn?action=displayRecipe&recipe_id=1949750&iid=edit-dt-012510

Ingredients

• 1 1/2  tablespoons  chopped fresh cilantro
• 1  tablespoon  chopped fresh basil
• 1  tablespoon  finely chopped shallots
• 1 1/2  tablespoons  olive oil
• 1 1/2  tablespoons  fresh lemon juice
• 1/2  teaspoon  salt, divided
• 1/4  teaspoon  freshly ground black pepper, divided
• Cooking spray
• 4  (6-ounce) halibut fillets

Preparation

1. Combine the first 5 ingredients in a medium bowl; stir in 1/4 teaspoon salt and 1/8 teaspoon pepper.

2. Heat a grill pan over medium-high heat. Coat pan with cooking spray. Sprinkle remaining 1/4 teaspoon salt and 1/8 teaspoon pepper over fish. Add fish to pan; cook 4 minutes on each side or until desired degree of doneness. Serve with sauce.

Wine note: The green herbs and tangy citrus in the chimichurri here need a bright, herbal white: sauvignon blanc. Discover the Clayhouse label out of California's powerhouse Central Coast. Their 2008 Sauv Blanc ($15) is racy with lime, green apple, crisp stone fruit, and green herbs, with enough body to stand up to the meaty fish. —Sara Schneider

Nutritional Information

Calories:

227

Fat:

8.8g (sat 1.2g,mono 4.9g,poly 1.7g)

Protein:

34.2g

Carbohydrate:

1.1g

Fiber:

0.1g

Cholesterol:

52mg

Iron:

1.5mg

Sodium:

384mg

Calcium:

80mg

David Bonom, Cooking Light, JANUARY 2010