dLifeHeaderPortlet dLifeHeaderPortlet


Pan Seared Grouper with Olive-Tomato Chutney
Source: dLife

Cooked tomatoes and olives meld beautifully together to make a perfect topping for this pan seared grouper.

Rating:
Prep Time: 15 minutes
Cook Time: 30 minutes
Difficulty: Intermediate

Nutrition Facts

Makes 4 servings
Amount Per Serving
Calories 214.9
Total Carbs 5.9 g
Dietary Fiber 0.9 g
Sugars 3.0 g
Total Fat 6.2 g
Saturated Fat 0.8 g
Unsaturated Fat 1.7 g
Potassium 1921.6 mg
Protein 32.2 g
Sodium 420.7 mg
Dietary Exchanges
1 Fat , 1 Vegetables , 1/2 Starch , 4 1/2 Lean Meat
See the Detailed Nutritional Analysis
Note: One or more ingredients from this recipe are not included in the nutritional analysis above. Either the ingredient is missing from our database or is listed as "optional" in the recipe.
Powered by ESHA

Servings
Ingredients

1 tbsp  canola oil
0 1/4 cup  shallots, chopped
1 each  large tomato
0 1/2 cup  tomato juice
1 tbsp  balsamic vinegar
0 1/4 tsp  salt
0 1/4 tsp  black pepper
4 each  pitted calamata olives
1 1/2 tsp  capers
1 tbsp  fresh basil
20 oz  grouper fillets, raw
4 each  fresh basil leaves
Directions
  1. Heat 2 teaspoons of the oil in a small saucepan over medium heat.
  2. Add the shallot or red onion. Saute 3 minutes or until soft.
  3. Add the tomato, tomato juice, vinegar, 1/8 teaspoon of the salt and 1/8 teaspoon of the pepper and bring to a boil.
  4. Reduce heat and simmer, stirring constantly and scraping down the sides of the pan, for 15 minutes or until thickened.
  5. Stir in the olives, capers, and basil. Remove from heat. Cover and keep warm.
  6. Meanwhile, sprinkle the flesh side of the fish (if the fish is not skinned) with the remaining 1/8 teaspoon salt and remaining 1/8 teaspoon pepper.
  7. Heat the remaining 1 teaspoon oil in a large skillet over medium-high heat. Add the fish to the skillet, flesh side down, and cook for 4 to 5 minutes.
  8. Reduce heat to medium, turn the fish over, cover, and continue cooking until the fish is opaque, about 3 to 7 minutes, depending on the thickness of the fish.
  9. Serve the fish on a warmed dinner plate topped with the tomato-olive jam.
  10. Garnish with basil, if desired.

dLife Weekly Poll

What dietary strategies do you use to control your diabetes?