Rating: 4.5 stars
2 Ratings
  • 1 star values: 0
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  • 4 star values: 1
  • 5 star values: 1

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.

Maureen Callahan
Recipe by Cooking Light April 2005

Gallery

Credit: Becky Luigart-Stayner

Recipe Summary

Yield:
4 servings (serving size: 1 fillet and about 1/4 cup tomato sauce)
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Ingredients

Ingredient Checklist

Directions

Instructions Checklist
  • Preheat oven to 350°.

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  • 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.

  • Increase oven temperature to 400°.

  • 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.

  • 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.

Nutrition Facts

278 calories; calories from fat 29%; fat 9g; saturated fat 1.4g; mono fat 5.4g; poly fat 1.5g; protein 35.4g; carbohydrates 13.4g; fiber 3g; cholesterol 63mg; iron 2.5mg; sodium 543mg; calcium 70mg.
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