Dietician's Tip: Grouper is a good source of B vitamins, iron and potassium.
- 4 grouper fillets or steaks, each 5 ounces and about 1-inch thick
- 1/4 teaspoon freshly ground black pepper, divided
- 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 pimento-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 1/8 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 1/8 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. Spoon some sauce over each steak. Serve immediately.
Nutritional analysis per serving
Serving size: 1 fillet
- Calories 219
- Cholesterol 52 mg
- Monounsaturated fat 4 g
- Saturated fat 1 g
- Sodium 200 mg
- Total carbohydrate 10 g
- Dietary fiber 2 g
- Protein 29 g
- Serving size 1 fillet
- Total fat 7 g