Baked Grouper with Kalamata Mustard
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
More From Oxmoor House
Nutritional Information
Amount per serving
- Calories: 210
- Calories from fat: 0.0%
- Fat: 6.7g
- Saturated fat: 2.6g
- Monounsaturated fat: 0.0g
- Polyunsaturated fat: 0.0g
- Protein: 33.8g
- Carbohydrate: 1.1g
- Fiber: 0.2g
- Cholesterol: 73mg
- Iron: 1.8mg
- Sodium: 384mg
- Calcium: 55mg
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
Baked Grouper with Kalamata Mustard Recipe at a Glance
- COURSE: Main Dishes
- MAIN INGREDIENT: Fish
- DIETARY CONSIDERATION: Diabetic, Low Calorie, Low Saturated Fat
- COOKING METHOD: Bake
- PUBLICATION: Oxmoor House
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Cooking Light
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