Poached Grouper With Tomato And Basil
|Grouper fillets||32 Ounce (4 Pieces, 8 Ounce Each)|
|Freshly ground black pepper||To Taste|
|Extra-virgin olive oil||1 Tablespoon|
|Garlic||1 Clove (5 gm), crushed|
|White wine||1⁄2 Cup (8 tbs)|
|Diced tomatoes||1 Can (10 oz), well drained|
|Lemon||1⁄4 , juiced|
|Basil leaves||20 , torn / rolled and shredded with knife|
1 Season fish with salt and pepper.
2 In a large skillet, add oil and gently add in the fish.
3 Gradually turn the fish to coat lightly in the oil.
4 Add in garlic, shallots, and wine.
5 Top each fillet with 1/4 of the tomatoes.
6 Bring the liquid to a boil over medium-high heat.
7 Reduce heat to moderate and cover with a tight-fitting lid.
8 Cook fish,for 8 to 10 minutes, until opaque and flaky, but not dry.
9 Using a thin spatula, carefully place the fish topped with tomatoes to dinner plates.
10 Pour the pan juices over the fish.
11 Squeeze a lemon on the fisha and serve topped with shredded basil.
Calories 289 Calories from Fat 57
% Daily Value*
Total Fat 6 g9.6%
Saturated Fat 0.82 g4.1%
Trans Fat 0 g
Cholesterol 83.9 mg28%
Sodium 223.5 mg9.3%
Total Carbohydrates 6 g1.9%
Dietary Fiber 1.2 g4.8%
Sugars 2.2 g
Protein 45 g90.1%
Vitamin A 25.1% Vitamin C 22.7%
Calcium 8.8% Iron 14.7%
*Based on a 2000 Calorie diet