Pan-Seared Grouper with Roasted Tomato Sauce |
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Prep Time: 0 Minutes Cook Time: 0 Minutes |
Ready In: 0 Minutes Servings: 4 |
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Most types of fish are high in potassium. Here, grouper, which provides 822 milligrams in a six-ounce serving, is paired with a potassium-rich sauce made of roasted tomatoes for an entrée with more than 1,300 milligrams of potassium per serving. Ingredients:
1 red bell pepper, cut into 1-inch strips |
12 plum tomatoes, halved lengthwise and cut into 1/2-inch slices |
cooking spray |
2 tablespoons olive oil, divided |
3/4 teaspoon salt, divided |
1/2 teaspoon dried italian seasoning |
1 tablespoon red wine vinegar |
1/4 teaspoon freshly ground black pepper |
5 basil leaves |
2 tablespoons all-purpose flour |
1 tablespoon cornmeal |
4 (6-ounce) grouper fillets (about 1 inch thick) |
2 tablespoons chopped fresh basil (optional) |
Directions:
1. Preheat oven to 350°.
2. 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.
3. Increase oven temperature to 400°.
4. 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.
5. 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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