pan-seared grouper with roasted-tomato sauce
03/31/05 06:01 AM
Pan-Seared Grouper with Roasted Tomato Sauce
Most types of fish are high in potassium. Here, grouper, which provides 822 milligrams in a six-ounce serving, is paired with a potassium-rich sauce made of roasted tomatoes for an entrée with more than 1,300 milligrams of potassium per serving.
1 red bell pepper, cut into 1-inch strips
12 plum tomatoes, halved lengthwise and cut into 1/2-inch slices
2 tablespoons olive oil, divided
3/4 teaspoon salt, divided
1/2 teaspoon dried Italian seasoning
1 tablespoon red wine vinegar
1/4 teaspoon freshly ground black pepper
5 basil leaves
2 tablespoons all-purpose flour
1 tablespoon cornmeal
4 (6-ounce) grouper fillets (about 1 inch thick)
2 tablespoons chopped fresh basil (optional)
Preheat oven to 350°.
Arrange bell pepper strips and tomato slices in a single layer on a jelly-roll pan coated with cooking spray; drizzle with 1 tablespoon oil. Sprinkle with 1/4 teaspoon salt and Italian seasoning; stir to coat. Bake at 350° for 40 minutes or until edges are lightly browned. Remove from oven.
Increase oven temperature to 400°.
Transfer tomato mixture to a food processor. Add 1/4 teaspoon salt, vinegar, black pepper, and basil leaves; process until smooth. Spoon tomato mixture into a bowl. Cover and keep warm.
Heat remaining 1 tablespoon oil in a large ovenproof skillet over medium-high heat. Combine flour and cornmeal in a shallow dish. Sprinkle fish with 1/4 teaspoon salt; dredge in flour mixture. Add fish to pan; cook 3 minutes. Turn fish over; bake at 400° for 8 minutes or until fish flakes easily when tested with a fork. Serve fish with tomato sauce; garnish with chopped fresh basil, if desired.
Yield: 4 servings (serving size: 1 fillet and about 1/4 cup tomato sauce)
CALORIES 278 (29% from fat); FAT 9g (satfat 1.4g, monofat 5.4g, polyfat 1.5g); PROTEIN 35.4g; CARBOHYDRATE 13.4g; FIBER 3g; CHOLESTEROL 63mg; IRON 2.5mg; SODIUM 543mg; CALCIUM 70mg;
Cooking Light, APRIL 2005
as always cut the oil amount down and it will be quite in the recommended fat range Serve with couscous.
-------------------- IBS-A for 20 years with terrible bloating and gas. On the diet since April 2004. Remember this from Heather's information pages:
"You absolutely must eat insoluble fiber foods, and as much as safely possible, but within the IBS dietary guidelines. Treat insoluble fiber foods with suitable caution, and you'll be able to enjoy a wide variety of them, in very healthy quantities, without problem." Please eat IF foods!