- Calories 278
- Caloriesfromfat 29%
- Fat 9g
- Satfat 1.4g
- Monofat 5.4g
- Polyfat 1.5g
- Protein 35.4g
- Carbohydrate 13.4g
- Fiber 3g
- Cholesterol 63mg
- Iron 2.5mg
- Sodium 543mg
- Calcium 70mg
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.
How to Make It
Step 1
Preheat oven to 350°.
Step 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.
Step 3
Increase oven temperature to 400°.
Step 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.
Step 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.
EDB123's Review
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.
Great recipe, but as usual I spiced it up...