MENU

Special Diet Information

Coumadin® (Warfarin)
This recipe is safe for Coumadin (warfarin) users.

Lactose
This recipe is safe for those who are lactose intolerant.

Sodium
This is a low sodium recipe.

GERD / Acid Reflux
This recipe contains GERD triggers and those with GERD may wish to avoid it.

Gluten Sensitivity
This recipe is NOT safe for those who are sensitive to gluten.

 

"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.

Omega-3 Fatty Acids

How did the Eskimos do it?

That was the question posed by scientists after the finding that Inuit Eskimos have a lower incidence of coronary heart disease. This finding was surprising, since the Eskimos also have a high fat diet, but the difference is that the fats they consume are very high in omega-3 fatty acids. This type of fat has been under a lot of investigation by researchers with varying results. Claims that fish oils reduce total cholesterol and triglycerides, raise HDLs (good cholesterol), reduce LDLs (bad cholesterol) and discourage blood clotting are generally supported by research, however.

The consensus is that most people benefit from eating fish high in omega-3 fats about 2 to 3 times a week and is now widely recommended. These are usually found in cold water fishes like tuna, salmon, mackerel and trout (see Omega-3 fats in fish).

There are many studies investigating the effects of supplements versus actual fish consumption. Again, conclusions are mixed and some of the results are controversial. The American Heart Association recommends supplements only for those few people who have extremely high triglycerides, have not responded favorably to standard dietary treatments or medications, and are at high risk for pancreatitis. However, Dr. William Connor of Oregon Health Sciences University conducted a study on fish oil supplements and found that people could reap the benefits of omega-3 oils from an intake of 2 grams a day. In actual fish terms, that equals about 4 ounces of salmon.

Hmmm… The choice?  Pills? Salmon? Pills? Salmon?  I’ll take the fish any day. 


 

Pistachio Crusted Grouper Braised in Curry



Servings = 2 | Serving size =4 ounces fish

Cooking Time = 30 Minutes

This recipe can be multiplied by 2,3,4,5.

This recipe does not make very good leftovers.

Serve with Plain Mashed Potatoes or Jasmine Rice or Coconut Rice or Plain Mashed Potatoes - Low Sodium Version or Coconut Rice - Low Sodium Version or Jasmine Rice - Low Sodium Version

AND

Serve with Sauteed Spinach or Roasted Eggplant Salad or Pan Grilled Broccoli or Pan Grilled Asparagus or Herbed Zucchini or Cucumbers & Dill in Sour Cream or Cucumbers in Yogurt with Mint

1/4 cup grapefruit juice
1/4 cup low sodium chicken or vegetable broth
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

.

Amount Per Serving

Calories 202 Calories from Fat 52
  % Daily Value
Total Fat 6g 9%
    Saturated Fat 1g 5%
    Monounsaturated Fat 3g  
    Trans Fat 0g  
Cholesterol 41mg 14%
Sodium 360mg 15%
Total Carbohydrates 12g 4%
    Dietary Fiber 1g 5%
    Sugars 10g  
Protein 25g  
Vitamin A 4% Vitamin C 19%
Calcium 5% Iron 9%
Vitamin K 0 mcg Potassium 727 mg
Magnesium 52 mg