Pan-Seared Grouper with Roasted Tomato Sauce

Becky Luigart-Stayner

Most types of fish are high in potassium. Here, grouper, which provides 822 milligrams in a six-ounce serving, is paired with a potassium-rich sauce made of roasted tomatoes for an entrée with more than 1,300 milligrams of potassium per serving.

Yield: 4 servings (serving size: 1 fillet and about 1/4 cup tomato sauce)
Recipe from Cooking Light

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Nutritional Information

Amount per serving
  • Calories: 278
  • Calories from fat: 29%
  • Fat: 9g
  • Saturated fat: 1.4g
  • Monounsaturated fat: 5.4g
  • Polyunsaturated fat: 1.5g
  • Protein: 35.4g
  • Carbohydrate: 13.4g
  • Fiber: 3g
  • Cholesterol: 63mg
  • Iron: 2.5mg
  • Sodium: 543mg
  • Calcium: 70mg

Ingredients

  • 1 red bell pepper, cut into 1-inch strips
  • 12 plum tomatoes, halved lengthwise and cut into 1/2-inch slices
  • Cooking spray
  • 2 tablespoons olive oil, divided
  • 3/4 teaspoon salt, divided
  • 1/2 teaspoon dried Italian seasoning
  • 1 tablespoon red wine vinegar
  • 1/4 teaspoon freshly ground black pepper
  • 5 basil leaves
  • 2 tablespoons all-purpose flour
  • 1 tablespoon cornmeal
  • 4 (6-ounce) grouper fillets (about 1 inch thick)
  • 2 tablespoons chopped fresh basil (optional)

Preparation

  1. Preheat oven to 350°.
  2. Arrange bell pepper strips and tomato slices in a single layer on a jelly-roll pan coated with cooking spray; drizzle with 1 tablespoon oil. Sprinkle with 1/4 teaspoon salt and Italian seasoning; stir to coat. Bake at 350° for 40 minutes or until edges are lightly browned. Remove from oven.
  3. Increase oven temperature to 400°.
  4. Transfer tomato mixture to a food processor. Add 1/4 teaspoon salt, vinegar, black pepper, and basil leaves; process until smooth. Spoon tomato mixture into a bowl. Cover and keep warm.
  5. Heat remaining 1 tablespoon oil in a large ovenproof skillet over medium-high heat. Combine flour and cornmeal in a shallow dish. Sprinkle fish with 1/4 teaspoon salt; dredge in flour mixture. Add fish to pan; cook 3 minutes. Turn fish over; bake at 400° for 8 minutes or until fish flakes easily when tested with a fork. Serve fish with tomato sauce; garnish with chopped fresh basil, if desired.
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