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Pan-Seared Grouper with Roasted Tomato Sauce Recipe

Pan-Seared Grouper with Roasted Tomato Sauce Recipe

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Pan-Seared Grouper with Roasted Tomato Sauce

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Ingredients

Count

Nutrition

151

Calories

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Ingredients:

Serving

1 red bell pepper , cut into 1-inch strips
12 plum tomatoes , halved lengthwise and cut into 1/2-inch slices
cooking spray
2 tbsp olive oil, divided
3/4 tsp salt, divided
1/2 tsp dried italian seasoning
1 tbsp red wine vinegar
1/4 tsp freshly ground black pepper
5 basil leaves
2 tbsp all-purpose flour
1 tbsp cornmeal
4 (6-oz) grouper fillets (about 1 inch thick )
2 tbsp chopped fresh basil (optional)

Directions:

Preheat oven to 350°.
Arrange bell pepper strips and tomato slices in a single layer on a jelly-roll pan coated with cooking spray; drizzle with 1 tablespoon oil. Sprinkle with 1/4 teaspoon salt and Italian seasoning; stir to coat. Bake at 350° for 40 minutes or until edges are lightly browned. Remove from oven.
Increase oven temperature to 400°.
Transfer tomato mixture to a food processor. Add 1/4 teaspoon salt, vinegar, black pepper, and basil leaves; process until smooth. Spoon tomato mixture into a bowl. Cover and keep warm.
Heat remaining 1 tablespoon oil in a large ovenproof skillet over medium-high heat. Combine flour and cornmeal in a shallow dish. Sprinkle fish with 1/4 teaspoon salt; dredge in flour mixture. Add fish to pan; cook 3 minutes. Turn fish over; bake at 400° for 8 minutes or until fish flakes easily when tested with a fork. Serve fish with tomato sauce; garnish with chopped fresh basil, if desired.

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Nutrition Facts

Per Serving Per 100 g

Amount Per 1 Serving
Calories	151.11 Kcal (633 kJ)
Calories from fat	66.8 Kcal
		% Daily Value*
Total Fat	7.42g	11%
Cholesterol	10.48mg	3%
Sodium	462.6mg	19%
Potassium	629.09mg	13%
Total Carbs	13.51g	5%
Sugars	6.71g	27%
Dietary Fiber	2.56g	10%
Protein	7.86g	16%
Vitamin C	56mg	93%
Vitamin A	0.7mg	25%
Iron	13mg	72%
Calcium	33mg	3%

Amount Per 100 g
Calories	55.74 Kcal (233 kJ)
Calories from fat	24.64 Kcal
		% Daily Value*
Total Fat	2.74g	11%
Cholesterol	3.87mg	3%
Sodium	170.64mg	19%
Potassium	232.06mg	13%
Total Carbs	4.98g	5%
Sugars	2.48g	27%
Dietary Fiber	0.94g	10%
Protein	2.9g	16%
Vitamin C	20.7mg	93%
Vitamin A	0.3mg	25%
Iron	4.8mg	72%
Calcium	12.2mg	3%

* Percent Daily Values are based on a 2000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
Find out how many calories should you eat.

Tastes

salty
savory
bitter
sweet

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