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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.

 

"A good eater must be a good man; for a good eater must have good digestion, and a good digestion depends upon a good conscience."
-Benjamin Disraeli, English Statesman

The refrigerator light goes on...

The lemon juice and maple syrup balance the spice of the horseradish and the thyme adds a fresh flowery flavor. This is a quick and easy dish that works for weeknights or the weekend dinner party.

Lemon Juice

I donít use bottled lemon juice. I feel that bottled juice does not taste anything like fresh squeezed lemon juice. This is because it is usually made from varying concentrations of lemon juice, water and lemon oil.

Fresh lemons keep fairly well in the crisper of your fridge (about 2 weeks). The juice of one lemon varies greatly. A large lemon has about 4 tablespoons of lemon juice but when a recipe calls for the juice of one lemon, you never really know. Start with 2 tablespoons and increase the amount for taste. If you must use bottled lemon juice, shake the bottle well. Use equivalent amounts of bottled to fresh lemon juice in a recipe.


 

Grouper with Horseradish Glaze



Servings = 2 | Serving size =4 ounces grouper

Cooking Time = 30 Minutes

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

This recipe makes good leftover sandwiches.

Making more than 4 servings requires using more than one skillet.

Serve with Plain Mashed Potatoes or Mashed Yams or Jasmine Rice or Plain Mashed Potatoes - Low Sodium Version or Jasmine Rice - Low Sodium Version or Brown and Wild Rice or Brown Rice

AND

Serve with Sauteed Spinach or Parmesan Squash. or Pan Grilled Broccoli or Pan Grilled Asparagus or Herbed Zucchini or Green Beans with Red Onion or Candied Carrots or Healthy Caesar Salad or Sauteed Leeks or Yellow Squash and Onions

1 tsp olive oil
2 cloves garlic (sliced thin)
3 tsp prepared horseradish
2 tsp fresh thyme leaves
1 lemon (juiced)
2 tsp maple syrup
1/4 tsp salt
2 Tbsp unsalted butter
fresh ground black pepper (to taste)
spray olive or grapeseed oil
2 4 ounce grouper filets

Preheat the oven to 400įF. Place a medium sized skillet in the oven.

Place the olive oil in a small non-stick skillet over medium-low heat. Cook the garlic slowly for about 3 - 5 minutes. Do not allow the garlic to brown.

Add the horseradish, thyme, lemon juice, maple syrup and salt. Continue to cook gently for about 5 minutes. Add the spread and black pepper and swirl until melted. Remove from the heat.

Spray the skillet lightly with oil and place the grouper in the pan skin side up. Return the pan to the oven. Cook the fish for about 6 minutes and turn. Add the sauce to the pan and return the pan to the oven.

Cook for another 4 - 5 minutes and serve the fish topped with the sauce.

Nutrition Facts

Serving size = 4 ounces grouper

Servings = 2

.

Amount Per Serving

Calories 204 Calories from Fat 78
  % Daily Value
Total Fat 9g 13%
    Saturated Fat 2g 11%
    Monounsaturated Fat 4g  
    Trans Fat 0g  
Cholesterol 42mg 14%
Sodium 466mg 19%
Total Carbohydrates 9g 3%
    Dietary Fiber 1g 2%
    Sugars 5g  
Protein 23g  
Vitamin A 19% Vitamin C 25%
Calcium 5% Iron 7%
Vitamin K 6 mcg Potassium 632 mg
Magnesium 42 mg