Greek-inspired GrouperIf you’re looking to eat healthier this year, substituting fish for beef or pork is a simple strategy. Buy fish with firm flesh, like Grouper, Snapper, Mahi Mahi and Orange Roughy. These fillets can take on many of the seasonings you use for meat and can be baked, broiled, steamed and grilled. Plus, the meaty texture is satisfying.
Total fat: 7g
Saturated fat: 1g
Monounsaturated fat: 5g
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4 grouper fillets or steaks, each 5 ounces and about 1-inch thick
½ teaspoon salt (divided use)
¼ teaspoon freshly ground black pepper (divided use)
1½ tablespoons extra-virgin olive oil (divided use)
1 yellow onion, finely chopped
2 cloves garlic, minced
3 tomatoes, peeled and seeded, then diced
5 large pimiento-stuffed green olives, sliced
1 tablespoon capers, rinsed
1 jalapeño, seeded and cut into 1-inch julienne strips
2 tablespoons fresh lime juice
1. Sprinkle the fish on both sides with ¼ teaspoon of salt and ⅛ teaspoon of pepper.
2. Heat 1½ teaspoons of olive oil in a large non-stick frying pan over medium-high heat. Add the fish and sear on both sides until lightly browned, about 2 minutes per side. Transfer fish to a plate and keep warm.
3. Reduce the heat to medium and add the remaining tablespoon of olive oil to the pan. Add onion and sauté until soft and lightly golden, about 6 minutes. Add the garlic and continue to sauté until softened, about 1 minute more.
4. Add the tomatoes, olives, capers and jalapeño and simmer the sauce for 10 minutes to allow the flavors to blend. Stir in the remaining ¼ teaspoon salt and ⅛ teaspoon pepper.
5. Return the fish to the pan, cover and simmer fish in the sauce until the flesh is opaque throughout, about 6 or 8 minutes. Use the tip of a sharp knife to test for doneness.
6. Transfer fish to individual plates. Stir lime juice into the vegetables and pan juices and spoon sauce over each steak. Serve immediately.
Serves 4, 1 fillet or steak each
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