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Crusty Baked Grouper with Cucumber Salsa

Prep time 10 mins
Cook time 27 mins
Yield 4 servings (serving size: 1 fillet and 1/4 cup cucumber salsa)

Ingredients

  • 2/3 cup plain fat-free yogurt
  • 1/2 cup chopped seeded cucumber
  • 1/4 teaspoon dried mint, crushed
  • 1/4 cup finely chopped red onion
  • 1/8 teaspoon salt
  • 1/8 teaspoon freshly ground black pepper
  • 4 (6-ounce) grouper fillets or other firm white fish fillets (about 1 inch thick)
  • Cooking spray
  • 1 (1-ounce) slice white bread
  • 1 tablespoon butter, melted

Nutrition Information

  • calories 221
  • fat 4.8 g
  • satfat 2.2 g
  • protein 35.5 g
  • carbohydrate 8.1 g
  • cholesterol 72 mg
  • iron 1.7 mg
  • sodium 251 mg
  • caloriesfromfat 20 %
  • fiber 0.7 g
  • calcium 106 mg

How to Make It

  1. Preheat oven to 450° F.

  2. Combine first 6 ingredients in a bowl; stir until blended. Cover mixture, and chill.

  3. Place fillets in an 11 x 7-inch baking dish coated with cooking spray.

  4. Place bread in a food processor; pulse 10 times or until coarse crumbs measure 1/2 cup. Combine crumbs and butter in a bowl; stir well. Spoon over fillets.

  5. Bake at 450° for 15 minutes or until crumbs are browned; cover loosely with foil, and bake an additional 12 to 15 minutes or until fish flakes easily when tested with a fork. Serve with chilled cucumber salsa.

Oxmoor House Healthy Eating Collection