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 = 30What's this? |
Pistachio Crusted Grouper Braised in Curry
Servings = 2 | Serving size =4 ounces fish
This recipe can be multiplied by 2,3,4,5.
This recipe does not make very good leftovers.
Serve with Coconut Rice.
AND
Serve with Pan Grilled Broccoli.
| 1/4 cup | grapefruit juice |
| 1/4 cup | chicken stock |
| 1/4 tsp | salt |
| fresh ground black pepper | |
| 1 | pinch grated nutmeg |
| 1/4 tsp | curry powder |
| 1/8 tsp | garam masala |
| 2 tsp | honey |
| 1 tsp | fresh lime juice |
| 3/4 ounce | shelled pistachio nuts |
| 2 | 4 ounce filets grouper |
| spray grapeseed or olive oil |
Preheat the oven to 475°F and place a medium skillet inside.
Place the grapefruit juice, chicken stock, salt, pepper, nutmeg, curry powder, honey and lime juice in a glass or glass measuring cup. Heat on high in the microwave 30 seconds. Stir and repeat with 30 second intervals until the sauce is hot.
Place the pistachio nuts in a small food processor, blender or mini chopper. Chop until the consistency of coarse sand. Place the chopped nuts on a plate.
Rinse the grouper filets and pat dry. Pat the ground nuts on both sides of the to and bottom of the filet until well coated.
When the pan is hot spray lightly with oil and place the coated grouper filets in. Return the pan to the oven and cook for about 6 – 8 minutes. Turn the fish and cook for two minutes. Add the heated sauce to the pan and return to the oven. Cook for about 4 – 6 minutes longer depending on the thickness of the fish.
Place the cooked filets on top of the Coconut Rice and top with the curry sauce.
Nutrition Facts
Serving size: 4 ounces fish with sauce | Servings 2
Calories 202 | Calories from Fat 52
Amount Per Serving (% Daily Value)
Total Fat 6g (9%) | Saturated Fat 1g (5%)
Monounsaturated Fat 3g | Trans Fat 0g
Cholesterol 41 mg (14 %) | Sodium 360 mg (15 %)
Total Carbohydrates 12g (4%) | Sugars 10g
Dietary Fiber 1g (5%) | Protein 25g
Vitamin A 4% | Vitamin C 19 % | Calcium 5% | Iron 9%
Vitamin K 0 mcg | Potassium 727 mg | Magnesium 52 mg
"So far I've always kept my diet secret but now I might as well tell everyone what it is. Lots of grapefruit throughout the day and plenty of virile young men at night."
-Angie Dickinson, Actress
The refrigerator light goes on...
Grouper is great! Four ounces has only about 6 grams of fat with a fair amount of Omega-3 fats at almost 300 mg. It is rich and meaty tasting and will hold up to almost any sauce. I like to use a spicier curry powder for this recipe but any one will do. Lately I have been using a Muchi curry powder. These contain more peppers (either cayenne, black or white pepper) than some of the softer curries. In this recipe it gives the fish a lot of character and the combination of the soft Coconut Rice with the sweetness of the crusted grouper and the spiciness of the sauce is perfect.