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Special Diet Information

Coumadin® (Warfarin)
This recipe is NOT 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.

 

"An onion can make people cry, but there has never been a vegetable invented to make them laugh."
- Will Rogers, American Humorist

The refrigerator light goes on...

This is a lovely marmalade that relies on the natural sweetness of the onions for a terrific topping to a wonderful fish.

Green Onions

The terms "green onion" and "scallion" are usually used interchangeably. As if that might not be confusing enough, green onions are also known as spring onions or salad onions. All are white onions that are harvested before they are mature. Scallions are often thought of as less mature, smaller onions.

Green onions are harvested before a bulb develops and this is the best way to determine the difference between the two. Scallions don't form as much of a bulb at the white base. You can use either in a recipe that calls for green onions or scallions, but you may find a wide variety in flavor. Scallions are generally milder, but when buying green onions there is no way to know how strong the flavor is until you actually put them to a taste test.

A single green onion weighs about an ounce and has 51 micrograms of Vitamin K.

Ramps have become very popular lately. Think of them as wild green onions on steroids. They're also known as wild leeks and I've even seen them listed as the Tennessee truffle. They have a stronger flavor - more like garlic and are not cultivated so are usually available only from March to June.

4 ounces green onions = 36 calories, 0g fat, 0g sat fat, 0 mono fat, 2g protein, 8g carbohydrates, 18mg sodium, 0mg cholesterol


 

Filet of Grouper with Four Onion Marmalade



Servings = 4 | Serving size =4 ounces grouper with onion marmalade

Cooking Time = 60 Minutes

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

The marmalade keeps well for about two days and can be reheated gently.

Note: The green onions are high in Vitamin K and this recipe is not safe for CoumadinŽ (warfarin) users with them in it. Replace with an extra onion.

Serve with Roasted Garlic Mashed Potatoes or Mashed Yams or Jasmine Rice or Roasted Garlic Mashed Potatoes - Low Sodium Version or Jasmine Rice - Low Sodium Version or Brown Rice

1 bunch green onions
spray olive oil
1 tsp unsalted butter
1 medium white onion (sliced thin)
1 medium red onion (sliced thin)
2 large shallots (sliced thin)
1/4 tsp salt
1/8 tsp ground black pepper
1 tsp maple syrup
1 Tbsp balsamic vinegar
1/2 cup white wine
1 cup water
4 4 ounce grouper filets
1/4 tsp salt
fresh ground black pepper (to taste)
spray olive oil

Preheat oven to 325°F. Place a medium skillet in the oven.

Trim the green tops of the green onions from the white and place in the preheated pan. Spray lightly with olive oil and return to the oven. These will take about 10 minutes to roast. Turn once. Remove and let cool. After they are cool chop them into about 1/2 inch lengths.

Place the butter in a large non-stick skillet and heat over medium heat. Add the white onions, red onions, the white part of the green onions and shallots and cook slowly stirring frequently. Do not allow to burn but gently brown. Add the salt, pepper, maple syrup, vinegar, white wine and water. Bring to a boil and then reduce heat to a simmer.

Cook until the liquid is reduced to about 3 tablespoons. Place about half of the cooked onions in a food processor and add the roasted scallions. Process very carefully by pulsing until the mixture is the consistency of marmalade. (Do not over process or it will be four onion sauce.)

When ready to serve preheat the oven to 400°F. Place a large skillet in the oven and allow it to heat for about ten minutes. Sprinkle the fish with salt and pepper.

Spray the hot pan lightly with olive oil. Place the grouper in the pan flesh side down and cook for about 3 minutes. Turn the fish skin side down and cook for another 7 - 9 minutes depending on the thickness of the fish.

Remove and top with the onion marmalade.

Nutrition Facts

Serving size = 4 ounces grouper

Servings = 4

.

Amount Per Serving

Calories 172 Calories from Fat 20
  % Daily Value
Total Fat 2g 3%
    Saturated Fat 1g 4%
    Monounsaturated Fat 0g  
    Trans Fat 0g  
Cholesterol 45mg 15%
Sodium 359mg 15%
Total Carbohydrates 9g 3%
    Dietary Fiber 1g 4%
    Sugars 4g  
Protein 23g  
Vitamin A 11% Vitamin C 12%
Calcium 6% Iron 9%
Vitamin K 52 mcg Potassium 720 mg
Magnesium 49 mg