Dietitian's tip: Grouper — a firm white-fleshed fish that can be baked, broiled, poached or steamed — is a great low-fat source of protein, B vitamins, iron and potassium.
- 4 grouper fillets or steaks, each 5 ounces and about 1-inch thick
- 1/2 teaspoon salt
- 1/4 teaspoon freshly ground black pepper
- 1 1/2 tablespoons extra-virgin olive oil
- 1 yellow onion, finely chopped
- 2 cloves garlic, minced
- 3 tomatoes, peeled and seeded, then diced
- 5 large pimiento-stuffed green olives, sliced
- 1 tablespoon capers, rinsed
- 1 jalapeno chili, seeded and cut into 1-inch julienne
- 2 tablespoons fresh lime juice
Sprinkle the grouper steaks on both sides with 1/4 teaspoon of the salt and 1/8 teaspoon of the pepper. In a large, nonstick frying pan, heat 1 1/2 teaspoons of the olive oil over medium-high heat. Add the fish to the pan and sear on both sides until lightly browned, about 2 minutes a side. Transfer to a plate and keep warm.
Reduce the heat to medium and add the remaining 1 tablespoon olive oil to the pan. Add the onion and saute until soft and lightly golden, about 6 minutes. Add the garlic and saute until softened, about 1 minute. Add the tomatoes, olives, capers and jalapeno and simmer for 10 minutes to allow the flavors to blend. Stir in the remaining 1/4 teaspoon salt and 1/8 teaspoon pepper. Return the fish to the pan, cover and simmer until the fish is opaque throughout when tested with the tip of a knife, 6 to 8 minutes.
Transfer the grouper steaks to warmed individual plates. Stir the lime juice into the vegetables and pan juices and spoon some sauce over each steak. Serve immediately.