This grouper with tomatoes, capers and sweet and sour sauce has an unusual ingredient — ketchup! Ketchup is coming back into style, having lost first place on the condiment list to salsa.
Basmati rice is an aromatic long-grain rice. It smells a little like popcorn when cooked. If it's not available, use white rice instead.
Quick tip: Serve the grouper with microwaved white rice instead of the Basmati recipe below.
This meal contains 471 calories per serving with 21 percent of calories from fat.
• Any type of fish can be used for this recipe. Count 8 minutes cooking time for each inch of thickness. It will continue to cook in its own heat once off the stove.
• I like to boil rice like pasta in a pot large enough to let the grains roll freely in the boiling water. This method gives fluffy rice every time.
Sweet and Sour Glazed Grouper
Makes 2 servings.
1/4 cup ketchup
2 tablespoons low-sodium soy sauce
1 tablespoon white distilled vinegar
Olive oil spray
3/4 pound grouper
Salt and freshly ground black pepper
2 medium tomatoes cut into 1-inch cubes (about 2 cups)
1 tablespoon capers, drained
Mix ketchup, soy sauce and vinegar together in a small bowl. Heat a large nonstick skillet over medium-high heat and spray with olive oil spray. Add the grouper and saute 5 minutes turn and saute 3 minutes. Add salt and pepper to taste to the cooked side of the fish. Remove to a plate. Add tomatoes and capers to the skillet and saute 2 minutes, stirring once or twice. Add the reserved sauce. Toss in hot skillet to warm sauce, about 30 seconds. Spoon vegetables and sauce over fish.
Per serving: 243 calories (14 percent from fat), 3.8 g fat (0.7 g saturated, 1.4 g monounsaturated), 60 mg cholesterol, 36.1 g protein, 16.6 g carbohydrates, 2.5 g fiber, 1074 mg sodium.
Makes 2 servings.
1/2 cup white Basmati rice
1 tablespoon olive oil
Salt and freshly ground black pepperBring a large pot with 2 to 3 quarts of water to a boil. Add rice and boil, uncovered, about 10 minutes. Test a grain, rice should be cooked through, but not soft. Drain into a colander in the sink. Run hot water through rice and stir with a fork. Mix in oil and salt and pepper to taste.
Per serving: 229 calories (28 percent from fat), 7.1 g fat (1.0 g saturated, 5.1 g monounsaturated), no cholesterol, 3.3 g protein, 37.0 g carbohydrates, 0.6 g fiber, 2 mg sodium.