Baked Grouper with Chunky Tomato Sauce

DHalaby73

The grouper is seared to give it a slightly crisp crust that can hold up to the moisture from the tomato topping. Use a heavy oven-proof skillet that can go from stovetop to oven. To seed a tomato, cut it in half, hold each half in the palm of your hand, and squeeze gently.

Yield: 4 servings (serving size: 1 grouper fillet and 1/2 cup tomato mixture)

Ingredients
3 1/2 cups chopped seeded tomato (about 4 medium)
1/4 cup chopped green onions
1/4 cup dry white wine
1 tablespoon chopped fresh basil
1 teaspoon capers
1 teaspoon bottled minced garlic
1 teaspoon fresh lemon juice
1/2 teaspoon salt
1/4 teaspoon crushed red pepper
1/4 teaspoon black pepper
2 teaspoons olive oil
4 (6-ounce) grouper fillets
Preparation
Preheat oven to 425°.

Combine first 10 ingredients in a medium bowl.

Heat oil in a large heavy skillet over high heat. Place fish, skin sides up, in pan; cook 2 minutes. Turn fish over; top with tomato mixture. Bring to a boil. Place pan in oven; bake at 425° for 8 minutes or until fish flakes easily when tested with a fork.

Nutritional Information
Calories:
200 (26% from fat)
Fat:
5.7g (sat 0.8g,mono 2.7g,poly 1.3g)
Protein:
28g
Carbohydrate:
8.6g
Fiber:
2.2g
Cholesterol:
41mg
Iron:
2mg
Sodium:
400mg
Calcium:
73mg