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.
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.
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Serving Size: 1 Serving (416g) | ||
Recipe Makes: 4 Servings | ||
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Calories: 129 | ||
Calories from Fat: 53 (41%) | ||
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Amt Per Serving | % DV | |
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Total Fat 5.9g | 8 % | |
Saturated Fat 0.8g | 4 % | |
Monounsaturated Fat 3.8g | ||
Polyunsanturated Fat 0.9g | ||
Cholesterol 0mg | 0 % | |
Sodium 87.2mg | 3 % | |
Potassium 941.4mg | 25 % | |
Total Carbohydrate 18.7g | 6 % | |
Dietary Fiber 5.2g | 21 % | |
Sugars, other 13.6g | ||
Protein 3.8g | 5 % | |
Powered by: USDA Nutrition Database Disclaimer: Nutrition facts are derived from linked ingredients (shown at left in colored bullets) and may or may not be complete. Always consult a licensed nutritionist or doctor if you have a nutrition-related medical condition. |
Calories per serving: 129
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