Wednesday, August 17, 2022
Aug. 17, 2022

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Crispy grouper pairs well with colorful salad


A crisp coating of cornmeal is great for grouper fillets, adding texture to this sandwich supper. Mayonnaise mixed with sweet pickle relish makes a quick mock tartar sauce for the grouper.

Cooking cauliflower florets in the microwave saves time and helps it absorb the lemon juice and olive oil dressing. Black olives and red pimentos add to this colorful salad.

  • Helpful Hints:

You can use any type of fish fillet.

You can use green olives instead of black olives.

  • Countdown:

Make Cauliflower Salad and set aside.

Make the Crispy Grouper.

Crispy Grouper Sandwich Supper

Yield 2 servings. Recipe by Linda Gassenheimer

2 tablespoons reduced-fat mayonnaise

1 tablespoon sweet pickle relish

4 slices whole wheat bread, toasted

¾ pound grouper fillets

¼ cup coarse cornmeal

Salt and freshly ground black pepper

1 tablespoon olive oil

Mix mayonnaise and relish together in a small bowl and set aside. Toast bread and set aside. Pat fillets dry with paper towel. Season cornmeal with salt and pepper to taste. Dip fillets into cornmeal, making sure both sides are well coated. Heat olive oil in a nonstick skillet over medium-high heat. Add grouper and sauté 2 minutes. Turn and sauté 2 minutes for a 1-inch thick fillet. Reduce heat to low and cook 4-5 minutes. Spread 2 slices of bread with the mayonnaise and relish mixture. Place half the grouper on each slice. Cover with the other two slices of bread. Cut sandwich in half and serve with the salad.

Per serving: 488 calories (29% from fat), 16 g fat (2.6 g saturated, 5.2 g monounsaturated), 60 mg cholesterol, 38.5 g protein, 43.3 g carbohydrates, 4.7 g fiber, 389 mg sodium.

Warm Cauliflower Salad

Yield 2 servings. Recipe by Linda Gassenheimer

4 cups cauliflower florets, cut to 1-2 inches each

6 pitted black olives, cut in half

½ cup sliced canned red pimentos

1 tablespoon lemon juice

3 tablespoons olive oil

Place cauliflower florets in a microwave-safe bowl and microwave on high 5 minutes. Add olives and pimentos to the bowl. Mix lemon juice and olive oil together in a small bowl. Add salt and pepper to taste. Toss with the salad.

Per serving: 116 calories (67% from fat), 8.6 g fat (1.3 g saturated, 4.3 g monounsaturated), no cholesterol, 2.8 g protein, 9.4 g carbohydrates, 3.4 g fiber, 136 mg sodium.

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