Mayo Clinic Health Library

Recipe: Grouper with tomato-olive sauce

Updated: 07-03-2012

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.

Ingredients

Serves: 4

  • 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

Directions

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.

Nutritional Analysis per serving
  • Calories: 215
  • Total carbohydrate: 9 g
  • Cholesterol: 52 mg
  • Dietary fiber: 2 g
  • Monounsaturated fat: 5 g
  • Protein: 29 g
  • Saturated fat: 1 g
  • Sodium: 519 mg
  • Sugars: 0 g
  • Total fat: 7 g
  • Trans fat: 0 g
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Mayo Clinic Healthy Weight Pyramid Servings
Diabetes Meal Plan Exchanges
DASH Eating Plan Servings

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