|Preparation Time||10 Minutes|
|Cook Time||30 Minutes|
|Total Time||40 Minutes|
|Type||Main Dish; Side Dish|
|Cook Method||Pan Searing; Sautï¿½ing|
|Diet||Low Calorie; Low Fat; Heart Healthy; Low Cholesterol; Low Carb; High Protein; Gluten Free|
4 grouper fillets or steaks, each 5 ounces and about 1 inch thick
1/2 teaspoon salt
1/4 teaspoon freshly ground black pepper
1 1/2 tablespoons extra-virgin olive oil
1 yellow onion, finely chopped
2 cloves garlic, minced
3 tomatoes, peeled and seeded, then diced
5 large pimiento-stuffed green olives
1 tablespoon capers, sliced and rinsed
1 jalapeï¿½o chile, seeded and cut into 1-inch julienned slices
2 tablespoons fresh lime juice
Sprinkle the grouper steaks on both sides with 1/4 teaspoon of the salt and 1/8 teaspoon of the pepper.
In a large, nonstick frying pan, heat 1 1/2 teaspoons of the olive oil over medium-high heat. Add the fish to the pan and sear on both sides until lightly browned, about 2 minutes a side. Transfer to a plate and keep warm.
Reduce the heat to medium and add the remaining 1 tablespoon of olive oil to the pan. Add the onion and sautï¿½ until soft and lightly golden, about 6 minutes. Add the garlic, and sautï¿½ until softened, about 1 minute. Add the tomatoes, olives, capers, and jalapeï¿½o, and simmer for 10 minutes to allow the flavors to blend. Stir in the remaining 1/4 teaspoon of salt and 1/8 teaspoon of pepper.
Return the fish to the pan, cover, and simmer until the fish is opaque throughout when tested with the tip of a knife, about 6-8 minutes.
Transfer the grouper steaks to warmed individual plates. Stir the lime juice into the vegetables and pan juices, and spoon some sauce over each steak. Serve immediately.
Calories: 241 cal
Total fat: 8g
Saturated fat: 1g
Monounsaturated fat: 5g