HELPFUL HINTS
-Any type of fish can be used for this recipe. Count 8 minutes cooking time for each inch of thickness. It will continue to cook in its own heat once off the stove.
-I like to boil rice like pasta in a pot large enough to let the grains roll freely in the boiling water. This method gives fluffy rice every time.
Wine suggestion: Grouper with a tangy tomato sauce would be nicely matched by a sauvignon blanc.
SHOPPING LIST
Here are the ingredients you’ll need for tonight’s Dinner in Minutes.
To buy: 2 medium tomatoes, ¾ pound grouper, 1 small bottle capers, 1 can olive oil spray and 1 small package Basmati rice.
Staples: ketchup, low-sodium soy sauce, white distilled vinegar, olive oil, salt, and black peppercorns.
COUNTDOWN
-Start rice
-While rice cooks, make grouper.
-Finish rice.
This grouper with tomatoes, capers and sweet and sour sauce has an unusual ingredient - ketchup! Ketchup is coming back into style, having lost first place on the condiment list to salsa.
Basmati rice is an aromatic long-grain rice. It smells a little like popcorn when cooked. If it’s not available, use white rice instead.
Quick tip: Serve the grouper with microwaved white rice instead of the Basmati recipe below.
This meal contains 471 calories per serving with 21 percent of calories from fat.
Sweet and Sour Glazed Grouper
¼ cup ketchup
2 tablespoons low-sodium soy sauce
1 tablespoon white distilled vinegar
Olive oil spray
¾ pound grouper
Salt and freshly ground black pepper
2 medium tomatoes cut into 1-inch cubes (about 2 cups)
1 tablespoon capers, drained
Mix ketchup, soy sauce and vinegar together in a small bowl. Heat a large nonstick skillet over medium-high heat and spray with olive oil spray. Add the grouper and saute 5 minutes turn and saute 3 minutes. Add salt and pepper to taste to the cooked side of the fish. Remove to a plate. Add tomatoes and capers to the skillet and saute 2 minutes, stirring once or twice. Add the reserved sauce. Toss in hot skillet to warm sauce, about 30 seconds. Spoon vegetables and sauce over fish. Makes 2 servings.
Per serving: 243 calories (14 percent from fat), 3.8 grams fat (0.7 grams saturated, 1.4 grams monounsaturated), 60 milligrams cholesterol, 36.1 grams protein, 16.6 grams carbohydrates, 2.5 grasm fiber, 1074 milligrams sodium.
Basmati Rice
½ cup white Basmati rice
1 tablespoon olive oil
Salt and freshly ground black pepper
Bring a large pot with 2 to 3 quarts of water to a boil. Add rice and boil, uncovered, about 10 minutes. Test a grain, rice should be cooked through, but not soft. Drain into a colander in the sink. Run hot water through rice and stir with a fork. Mix in oil and salt and pepper to taste. Makes 2 servings.
Per serving: 229 calories (28 percent from fat), 7.1 grams fat (1 gram saturated, 5.1 grams monounsaturated), no cholesterol, 3.3 grams protein, 37 grams carbohydrates, 0.6 grams fiber, 2 milligrams sodium.
