Grouper and salad play well together
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.
You can use any type of fish fillet.
You can use green olives instead of black olives.
— Make Cauliflower Salad and set aside.
— Make the Crispy Grouper.
To buy: 1 jar reduced-fat mayonnaise, 1 jar sweet pickle relish, 1 loaf whole wheat bread, 3/4 pound grouper fillets, 1 container coarse cornmeal, 1 head cauliflower, 1 container pitted black olives, 1 can sliced sweet pimentos and 1 lemon.
Staples: olive oil, salt and black peppercorns.
Crispy Grouper Sandwich Supper
2 tablespoons reduced-fat mayonnaise
1 tablespoon sweet pickle relish
4 slices whole wheat bread, toasted
3/4 pound grouper fillets
1/4 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.
Yields 2 servings.
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
4 cups cauliflower florets, cut to 1-2 inches each
6 pitted black olives, cut in half
1/2 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.
Yields 2 servings.
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.
Recipes by Linda Gassenheimer
— Linda Gassenheimer is the author of over 30 cookbooks, including her newest, “The 12-Week Diabetes Cookbook.” Listen to Linda on www.WDNA.org and all major podcast sites. Email her at Linda@DinnerInMinutes.com.