"Floribbean" Grouper with Red Pepper-Papaya Jam
Flavors and ingredients from Florida and the Caribbean converge in this impressive entrée. The delicate spicy sweetness of the jam balances the fish's crisp coating of coconut and cashews.
1 cup chopped red bell pepper
3/4 cup diced peeled papaya
1/2 teaspoon chopped jalapeño pepper
1/4 cup water
2 tablespoons sugar
3 tablespoons red wine vinegar
Dash of salt
1/2 teaspoon fresh lime juice
1/4 cup panko (Japanese breadcrumbs)
2 tablespoons flaked sweetened coconut
1 1/2 tablespoons chopped dry-roasted cashews
2 tablespoons all-purpose flour
2 large egg whites, lightly beaten
2 (6-ounce) grouper fillets
1/8 teaspoon salt
1/8 teaspoon freshly ground black pepper
2 teaspoons butter
Lime wedges (optional)
To prepare jam, combine first 3 ingredients in a food processor; process until smooth.
Combine water, sugar, red wine vinegar, and dash of salt in a small saucepan over medium-high heat. Cook until sugar dissolves, stirring frequently. Reduce heat to medium. Add pureed bell pepper mixture; cook 7 minutes or until thickened and reduced to 1/2 cup, stirring frequently. Remove from heat; stir in lime juice. Cool.
Preheat oven to 350°.
To prepare grouper, place the panko, coconut, and cashews in food processor; pulse 4 times or until cashews are finely chopped. Place panko mixture in a shallow dish. Place flour in another shallow dish; place egg whites in another shallow dish. Sprinkle fillets with 1/8 teaspoon salt and black pepper. Dredge 1 fillet in flour. Dip fillet into egg whites; dredge in panko mixture, gently pressing coating onto fillet to adhere. Repeat procedure with remaining fillet, flour, egg whites, and panko mixture.
Melt butter in a large nonstick skillet over medium-high heat. Add fillets; cook 2 minutes or until lightly browned on bottom. Turn fillets over; wrap handle of pan with foil. Place pan in oven; bake at 350° for 8 minutes or until fish flakes easily when tested with a fork. Serve immediately with jam and lime wedges, if desired.
Yield: 2 servings (serving size: 1 fillet and 1/4 cup jam)
CALORIES 411 (23% from fat); FAT 10.6g (satfat 4.3g, monofat 3.8g, polyfat 1.4g); PROTEIN 40.5g; CARBOHYDRATE 38.5g; FIBER 1.8g; CHOLESTEROL 73mg; IRON 3mg; SODIUM 466mg; CALCIUM 75mg;
Cooking Light, MAY 2005
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!