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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 safe for those who are sensitive to gluten.

 

"Time is an herb that cures all Diseases.”
-Benjamin Franklin, Statesman

The refrigerator light goes on...

This is a great dish for the spring and summer. It can be pan seared but this also makes a perfect fish for the grill. Mix the cumin with the olive oil and brush the fish while it is on the grill.

Cucumbers

Although cucumbers are felt to have originated in the far east, the majority of cucumbers sold in America today are the American Slicing variety. Most of these have a thicker skin, less flavor ,and more water content than other cucumber types. They are not all that good for eating fresh in salads or on sandwiches, but they do make very good soup. They usually have a heavy wax coating, and the skin of these is best peeled and discarded.

Smaller cucumbers are milder and sweeter. As the cucumber grows and the seeds grow they become bitter. When buying larger cucumbers, seed them.

The other ubiquitous cucumber in American markets is known as the Hothouse cucumber. These are also sold as European Hothouse, Dutch Hothouse and sometimes Burpless cucumbers. They are long and thin cucumbers with a very thin skin and few seeds (which is why they are called “burpless”). They are usually sweeter than the American slicing variety.

4 ounces cucumber = 15 calories, 0 fat, 0g sat fat, 0g mono fat, <1g protein, 3g carbohydrates, 2mg sodium, 0mg cholesterol


 

Seared Grouper with Gazpacho Sauce



Servings = 2 | Serving size =4 ounces fish with sauce

Cooking Time = 30 Minutes

This recipe can be multiplied by 2, 3, 4, 5, 6, 7, 8, 9, 10.

The sauce keeps well and the fish and sauce can be served cold the second day.

Serve with Roasted Corn on the Cob

1/2 lb fresh tomatoes
2 Tbsp diced onion
1 clove garlic
1 Tbsp fresh oregano
1 cucumber (peeled, seeded and diced)
1/4 green bell pepper (diced)
1/4 red bell pepper (diced)
1/4 tsp salt
fresh ground black pepper (to taste)
1 Tbsp olive oil
1/4 tsp ground cumin
2 4 ounce grouper filets (or other whitefish)

Place the tomato, onion, garlic and oregano in a blender or mini chopper. Process until coarse.

Combine the tomato with the cucumber, red pepper, green pepper, salt and pepper. Chill.

Place a large skillet on the range over medium-high heat. Add the cumin. When the pan is hot add the grouper and cook for about 4 – 5 minutes on the first side. Turn and cook for another 4 -5 minutes.

While the fish is cooking divide the sauce between two plates. Top the sauce with the cooked fish and serve.

Nutrition Facts

Serving size = 4 ounces fish with sauce

Servings = 2

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Amount Per Serving

Calories 211 Calories from Fat 75
  % Daily Value
Total Fat 8g 13%
    Saturated Fat 1g 6%
    Monounsaturated Fat 5g  
    Trans Fat 0g  
Cholesterol 41mg 14%
Sodium 360mg 15%
Total Carbohydrates 10g 3%
    Dietary Fiber 3g 12%
    Sugars 6g  
Protein 24g  
Vitamin A 34% Vitamin C 83%
Calcium 7% Iron 12%
Vitamin K 25 mcg Potassium 1034 mg
Magnesium 66 mg