Pan-Roasted Grouper with Provençale Vegetables

Jim Bathie; Jan Gautro

Use a broiler pan for both components of this recipe. The fennel-tomato mixture cooks in the bottom of the pan, helping to steam the fish on the rack above.

Yield: 4 servings (serving size: 1 grouper fillet and 3/4 cup fennel mixture)
Recipe from Cooking Light

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Nutritional Information

Amount per serving
  • Calories: 247
  • Calories from fat: 25%
  • Fat: 6.9g
  • Saturated fat: 0.7g
  • Monounsaturated fat: 3.4g
  • Polyunsaturated fat: 2.1g
  • Protein: 33.6g
  • Carbohydrate: 11.5g
  • Fiber: 2.8g
  • Cholesterol: 60mg
  • Iron: 2.6mg
  • Sodium: 898mg
  • Calcium: 91mg

Ingredients

  • 2 cups thinly sliced fennel bulb (about 1 medium bulb)
  • 2 tablespoons fresh orange juice
  • 16 picholine olives, pitted and chopped
  • 1 (28-ounce) can whole tomatoes, drained and coarsely chopped
  • 1/2 teaspoon salt, divided
  • 1/2 teaspoon black pepper, divided
  • Cooking spray
  • 2 teaspoons olive oil
  • 1 garlic clove, minced
  • 4 (6-ounce) grouper fillets (about 1 inch thick)

Preparation

  1. Preheat oven to 450°.
  2. Combine first 4 ingredients. Add 1/4 teaspoon salt and 1/4 teaspoon pepper; toss well. Spoon mixture into bottom of a broiler pan coated with cooking spray. Bake at 450° for 10 minutes; stir once.
  3. Combine 1/4 teaspoon salt, 1/4 teaspoon pepper, oil, and garlic; brush evenly over fish. Remove pan from oven. Place fish on rack of pan coated with cooking spray; place rack over fennel mixture.
  4. Bake at 450° for 10 minutes or until fish flakes easily when tested with a fork.
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