Healthy Recipe!! Must Try! by ♡Lindsey Estes♡ - Musely
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Healthy Recipe!! Must Try!

posted in Food & Drink
07/13/2014
  • Ingredients

    4 grouper fillets or steaks, each 5 ounces and about 1-inch thick
    1/2 teaspoon salt
    1/4 teaspoon freshly ground black pepper
    1 1/2 tablespoons extra-virgin olive oil
    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 jalapeno chili, seeded and cut into 1-inch julienne
    2 tablespoons fresh lime juice

  • Directions

    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.....

  • Directions continued..

    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......

  • Directions continued...

    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.

  • Nutritional analysis per serving

    Serving size :1 fillet
    Total carbohydrate 9 g
    Dietary fiber 2 g
    Sodium 519 mg
    Saturated fat 1 g
    Total fat 7 g
    Trans fat 0 g
    Cholesterol 52 mg
    Protein 29 g
    Monounsaturated fat 5 g
    Calories 215
    Sugars

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