05-08-2005, 03:53 AM
Grouper Veracruz ![[Image: clear.gif]](http://i.timeinc.net/web/recipefinder/i/hex/clear.gif)
From [url "http://www.cookinglight.com/"]Cooking Light[/url]
Serve this dish over hot cooked rice to capture every bit of the flavorful sauce.
4 (6-ounce) grouper fillets (3/4 inch thick)
Cooking spray
1 tablespoon olive oil
2 cups chopped onion
1 teaspoon ground cumin
1 garlic clove, minced
1/4 cup water
2 tablespoons chopped fresh cilantro
3 tablespoons fresh orange juice
2 tablespoons chopped pitted green olives
1 tablespoon fresh lime juice
1 tablespoon capers
2 tablespoons tomato paste
1 (10-ounce) can diced tomatoes and green chiles, undrained
Preheat oven to 400°.
Place fish in a 13 x 9-inch baking dish coated with cooking spray.
Heat oil in a large nonstick skillet over medium-high heat. Add onion; saute 3 minutes. Add cumin and garlic; saute 1 1/2 minutes. Add water and remaining ingredients; bring to a boil. Reduce heat; simmer 3 minutes or until slightly thick. Pour tomato mixture over fish.
Bake at 400° for 20 minutes or until fish flakes easily when tested with a fork.
Yield: 4 servings (serving size: 1 grouper fillet and 1/2 cup sauce)
NUTRITION PER SERVING
CALORIES 258(24% from fat); FAT 7g(sat 0.9g,mono 4g,poly 1.3g); PROTEIN 35g; CHOLESTEROL 63mg; CALCIUM 87mg; SODIUM 663mg; FIBER 2.8g; IRON 2.3mg; CARBOHYDRATE 13.7g
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From [url "http://www.cookinglight.com/"]Cooking Light[/url] Serve this dish over hot cooked rice to capture every bit of the flavorful sauce.
4 (6-ounce) grouper fillets (3/4 inch thick)
Cooking spray
1 tablespoon olive oil
2 cups chopped onion
1 teaspoon ground cumin
1 garlic clove, minced
1/4 cup water
2 tablespoons chopped fresh cilantro
3 tablespoons fresh orange juice
2 tablespoons chopped pitted green olives
1 tablespoon fresh lime juice
1 tablespoon capers
2 tablespoons tomato paste
1 (10-ounce) can diced tomatoes and green chiles, undrained
Preheat oven to 400°.
Place fish in a 13 x 9-inch baking dish coated with cooking spray.
Heat oil in a large nonstick skillet over medium-high heat. Add onion; saute 3 minutes. Add cumin and garlic; saute 1 1/2 minutes. Add water and remaining ingredients; bring to a boil. Reduce heat; simmer 3 minutes or until slightly thick. Pour tomato mixture over fish.
Bake at 400° for 20 minutes or until fish flakes easily when tested with a fork.
Yield: 4 servings (serving size: 1 grouper fillet and 1/2 cup sauce)
NUTRITION PER SERVING
CALORIES 258(24% from fat); FAT 7g(sat 0.9g,mono 4g,poly 1.3g); PROTEIN 35g; CHOLESTEROL 63mg; CALCIUM 87mg; SODIUM 663mg; FIBER 2.8g; IRON 2.3mg; CARBOHYDRATE 13.7g
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