Baked Grouper with Kalamata Mustard

recipe
Use mustard to transform foods from bland to big flavor. The possibilities are endless with the many flavors of mustards that are on the market. This topping has whole-grain Dijon, which has only 1 gram of carbohydrate per tablespoon.

Yield:

4 servings (serving size: 1 fillet and about 2 teaspoons mustard mixture)

Recipe from

Nutritional Information

Calories 210
Caloriesfromfat 0.0 %
Fat 6.7 g
Satfat 2.6 g
Monofat 0.0 g
Polyfat 0.0 g
Protein 33.8 g
Carbohydrate 1.1 g
Fiber 0.2 g
Cholesterol 73 mg
Iron 1.8 mg
Sodium 384 mg
Calcium 55 mg

Ingredients

4 (6-ounce) grouper fillets (or other white fish fillets such as flounder, orange roughy, or perch)
Cooking spray
1/4 teaspoon pepper
1/8 teaspoon paprika
8 chopped pitted kalamata olives
2 tablespoons light butter, softened
1 1/2 tablespoons whole-grain Dijon mustard
1/2 teaspoon dried basil
2 tablespoons chopped fresh parsley

Preparation

1. Preheat oven to 425°.

2. Arrange fillets on a baking sheet coated with cooking spray. Lightly coat tops of each fillet with cooking spray; sprinkle with pepper and paprika. Bake, uncovered, at 425° for 12 minutes or until fish flakes easily when tested with a fork.

3. Combine olives and next 3 ingredients in a bowl.

4. Remove fillets from baking sheet, and top evenly with olive mixture. Sprinkle with parsley. Serve immediately.

carbo rating: 1

Note:

The Complete Step-by-Step Low Carb Cookbook

January 2005
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