Fresh parsley and pine nuts top quickly broiled grouper. Pair with brown rice and broccoli for a 15-minute dinner.
When fish is really fresh, it needs only a few minutes to cook. One way to determine freshness is to ask when the fish was put on display. If buying a whole fish, the eyes should be clear and the gills red. A fillet should be firm and spring back when touched.
This meal contains 517 calories per serving with 35 percent of calories from fat.
HELPFUL HINTS:
• Any type of nonoily fish fillet can be used. To check for doneness, stick the point of a knife into the flesh. If the flesh is opaque, it is ready.
• Green beans, zucchini or another green vegetable can be used instead of broccoli.
Herb-Crusted Grouper
Makes 2 servings.
Olive oil spray
3/4 pound grouper fillet
1 teaspoon olive oil
2 tablespoons pine nuts
1/4 cup chopped fresh parsley
Salt and freshly ground pepper
Heat broiler. Line a baking sheet with foil and spray it with olive oil spray. Place grouper on sheet and spray with olive oil spray. Place sheet under boiler 3 to 4 inches from heat source. Broil 3 minutes, turn and broil 4 minutes for 1/2 -inch-thick fillet.