Rice can be substituted for barley if you prefer.
Mustard-Crusted Grouper
Yield 2 servings
Recipe by Linda Gassenheimer
Vegetable oil spray
2 tablespoons Dijon mustard
1 tablespoon grainy mustard
2 tablespoons honey
3/4 pound grouper fillet or other firm, non-oily fish
Salt and freshly ground black pepper
Preheat oven to 400 degrees. Line a baking tray with foil and lightly spray with vegetable oil spray. In a small bowl, stir together the mustards and honey. Rinse fish and pat dry with paper towel. Spoon mustard coating on both sides of fish and place on prepared baking tray. For fish 1-inch thick, bake 15 minutes. A meat thermometer should read 140 degrees. Place fish on individual plates and pour pan juices over the top. Season with salt and pepper to taste.
Per serving: 257 calories (17 percent from fat), 4.8 g fat (0.6 g saturated, 2.3 g monounsaturated), 60 mg cholesterol, 34 g protein, 19.1 g carbohydrates, 0.8 g fiber, 655 mg sodium.
Tomato And Mint Barley
Yield 2 servings
Recipe by Linda Gassenheimer
1 1/2 cups water
1/2 cup quick-cooking pearl barley
1 cup diced onion
1 cup diced tomato
1 tablespoon olive oil
2 tablespoons chopped fresh mint
Salt and freshly ground black pepper
Bring water to a boil and stir in barley. When water returns to a boil, reduce the heat, cover and simmer 10 minutes. Drain. Place onion in a microwave-safe bowl and microwave on high 1 minute. Remove from microwave and add tomatoes and olive oil to the onion. Mix well. Add cooked barley, mint and salt and pepper to taste.
Per serving: 284 calories (24 percent from fat), 7.6 g fat (1.1 g saturated, 5 g monounsaturated), no cholesterol, 6.7 g protein, 49.9 g carbohydrates, 10.3 g fiber, 12 mg sodium.