Baked Grouper with Chunky Tomato Sauce

Randy Mayor; Lydia DeGaris-Pursell

The grouper is seared to give it a slightly crisp crust that can hold up to the moisture from the tomato sauce topping. Use a heavy oven-proof skillet that can go from stovetop to oven. To seed a tomato, cut it in half, hold each half in the palm of your hand, and squeeze gently.

Yield: 4 servings (serving size: 1 grouper fillet and 1/2 cup tomato mixture)
Recipe from Cooking Light

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Nutritional Information

Amount per serving
  • Calories: 200
  • Calories from fat: 26%
  • Fat: 5.7g
  • Saturated fat: 0.8g
  • Monounsaturated fat: 2.7g
  • Polyunsaturated fat: 1.3g
  • Protein: 28g
  • Carbohydrate: 8.6g
  • Fiber: 2.2g
  • Cholesterol: 41mg
  • Iron: 2mg
  • Sodium: 400mg
  • Calcium: 73mg

Ingredients

  • 3 1/2 cups chopped seeded tomato (about 4 medium)
  • 1/4 cup chopped green onions
  • 1/4 cup dry white wine
  • 1 tablespoon chopped fresh basil
  • 1 teaspoon capers
  • 1 teaspoon bottled minced garlic
  • 1 teaspoon fresh lemon juice
  • 1/2 teaspoon salt
  • 1/4 teaspoon crushed red pepper
  • 1/4 teaspoon black pepper
  • 2 teaspoons olive oil
  • 4 (6-ounce) grouper fillets

Preparation

  1. Preheat oven to 425°.
  2. Combine first 10 ingredients in a medium bowl.
  3. Heat oil in a large heavy skillet over high heat. Place fish, skin sides up, in pan; cook 2 minutes. Turn fish over; top with tomato mixture. Bring to a boil. Place pan in oven; bake at 425° for 8 minutes or until fish flakes easily when tested with a fork.
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