Pine nuts add richness, crunch to this 15-minute fish dinner

By

Published:

 

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

¾ pound grouper fillet

1 teaspoon olive oil

2 tablespoons pine nuts

¼ 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 ½-inch-thick fillet.

Heat oil in a small skillet over medium heat and add pine nuts. Sauté 1 minute or until pine nuts start to turn golden. Remove from heat and toss with parsley. Remove grouper from broiler and divide between 2 dinner plates. Add salt and pepper to taste. Spoon pine nuts and herbs on top.

Per serving: 242 calories (37 percent from fat), 9.8 g fat (1.6 g saturated, 4.7 g monounsaturated), 60 mg cholesterol, 35.2 g protein, 2.1 g carbohydrates, 0.7 g fiber, 96 mg sodium.