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.
1 red bell pepper, cut into 1-inch strips
12 plum tomatoes, halved lengthwise and cut into 1/2-inch slices
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)
How to Make It
Preheat oven to 350°.
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.
Great recipe! I tweaked it slightly for my own liking but pretty much stuck to the recipe. Consider this alternative to "spice it up." I added one chili pepper from from my garden to add some spice (which it definitely did), and I was short on tomatoes so I added 1 peach and used a garden (slicing) tomato (de-seeded). The only other thing I did differently was substitute balsamic vinegar for the red wine vinegar, which I think complimented the peach better.Oh yeah, and I also kept a few pieces of tomoato, peach and red pepper out of the puree for garnishment, which made a big difference.
I liked this recipe overall, though it could benefit from a little tweaking. Made the sauce the night before so it was easy to throw everything together. I liked the method for cooking the fish. I think the sauce was good, really fresh tasting, I added extra red wine vinegar. Next time would add maybe 1/2 to 1 tbs of fresh lemon juice to brighten up.
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