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Broiled grouper with teriyaki sauce
Dietitian's tip: Serve the grouper over herb-flavored couscous with a side of steamed green beans. For another variation, serve the fish with fresh pineapple slices that have been slightly browned on the stove or grill.
SERVES 2
Ingredients
1 tablespoon reduced-sodium teriyaki sauce
1/2 teaspoon minced garlic
2 grouper fillets, each 4 ounces
2 lemon wedges
1/4 teaspoon Italian seasoning
Directions
In a small bowl, whisk together the teriyaki sauce and garlic.
Lightly spray a baking pan with cooking spray. Place the grouper fillets in the pan. Brush the teriyaki marinade on both sides of the fillets. Cover and refrigerate for at least 15 minutes to marinate the fish.
Preheat the broiler (grill). Position the rack 4 inches from the heat source.
Broil (grill) until the fish is opaque throughout when tested with a tip of a knife, about 5 to 10 minutes. Remove from the broiler. Squeeze 1 lemon wedge over each fillet and then sprinkle with Italian seasoning. Serve immediately.
Nutritional Analysis (per serving)
Serving size: 1 fillet
Calories 114
Cholesterol 42 mg
Protein 22 g
Sodium 220 mg
Carbohydrate 2 g
Fiber 0 g
Total fat 1 g
Potassium 562 mg
Saturated fat < 1 g
Calcium 37 mg
Monounsaturated fat < 1 g
Dietitian's tip: Serve the grouper over herb-flavored couscous with a side of steamed green beans. For another variation, serve the fish with fresh pineapple slices that have been slightly browned on the stove or grill.
SERVES 2
Ingredients
1 tablespoon reduced-sodium teriyaki sauce
1/2 teaspoon minced garlic
2 grouper fillets, each 4 ounces
2 lemon wedges
1/4 teaspoon Italian seasoning
Directions
In a small bowl, whisk together the teriyaki sauce and garlic.
Lightly spray a baking pan with cooking spray. Place the grouper fillets in the pan. Brush the teriyaki marinade on both sides of the fillets. Cover and refrigerate for at least 15 minutes to marinate the fish.
Preheat the broiler (grill). Position the rack 4 inches from the heat source.
Broil (grill) until the fish is opaque throughout when tested with a tip of a knife, about 5 to 10 minutes. Remove from the broiler. Squeeze 1 lemon wedge over each fillet and then sprinkle with Italian seasoning. Serve immediately.
Nutritional Analysis (per serving)
Serving size: 1 fillet
Calories 114
Cholesterol 42 mg
Protein 22 g
Sodium 220 mg
Carbohydrate 2 g
Fiber 0 g
Total fat 1 g
Potassium 562 mg
Saturated fat < 1 g
Calcium 37 mg
Monounsaturated fat < 1 g
