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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.

 

"Fishing is boring, unless you catch an actual fish, and then it is disgusting."
-Dave Barry, Columnist

The refrigerator light goes on...

For horseradish lovers this is a great dish (and even for those who don't like it so much). It has a lighter horseradish flavor enhanced by the caramelized shallots. Sweet, salty and spicy all at once. Any white fish will do -- you could use halibut, snapper, rockfish or even cod.

Grapeseed Oil and Cholesterol

A study published in 1990 in the Journal of Arteriosclerosis showed a remarkably beneficial effect of grapeseed oil on HDL cholesterol (the good cholesterol. It appears that one ounce per day is enough, with the research showing a 13 to 14 percent increase in HDL cholesterol.

In another study published in Journal of the American College of Cardiology, fifty-six participants with low HDL levels substituted up to 1.5 ounces of grapeseed oil for the oil they used in recipes. At the end of the study, the subjects showed no significant change in weight or total cholesterol, but the ratio of LDL to HDL had changed with a 7% reduction in LDL and a 13% increase in HDL levels.


 

Grouper with Caramelized Shallot Horseradish Sauce



Servings = 4 | Serving size =4 ounces fish with 3 tablespoons sauce

Cooking Time = 60 Minutes

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

This is good as sandwiches for leftovers.

Serve with Roasted Potatoes or Jasmine Rice or Risotto with Peas or Jasmine Rice - Low Sodium Version or Brown and Wild Rice or Brown Rice

AND

Serve with Parmesan Squash. or Pan Grilled Broccoli or Pan Grilled Asparagus or Herbed Zucchini or Green Beans with Red Onion or Zucchini with Sun Dried Tomatoes or Zucchini with Sun Dried Tomatoes - Low Sodium Version or Yellow Squash and Onions or Zucchini Salad

8 ounces shallots
spray grapeseed or olive oil
1/4 cup white wine
1/4 tsp salt
fresh ground black pepper
2 tsp prepared horseradish
1 tsp honey
4 4 ounce grouper filets

Preheat the oven to 375F.

Place the shallots in a small stainless steel or non-reactive sauce pain. Spray lightly with olive oil and cover the pan. Place the pan in the oven and roast the shallots for about 30 minutes. Remove at 15 minutes and toss.

After 30 minutes add the white wine, salt and pepper. Return the pan to the oven and cook for 15 minutes. Remove and let cool for about 5 minutes.

Place the shallots in a blender or mini-chopper with the horseradish and honey. Puree until smooth.

Place a large skillet in the oven and preheat the oven to 426F.

After the oven is at temperature, spray the pan lightly with grapeseed oil and place the grouper filets in the pan. Cook for about 6 minutes and turn the fish. Spread about 2 - 3 tablespoons sauce on top of each fish and return the pan to the oven. Cook for another 5 - 7 minutes and serve.

Nutrition Facts

Serving size = 4 ounces fish with 3 tablespoons sauce

Servings = 4

.

Amount Per Serving

Calories 162 Calories from Fat 11
  % Daily Value
Total Fat 1g 2%
    Saturated Fat 0g 1%
    Monounsaturated Fat 0g  
    Trans Fat 0g  
Cholesterol 41mg 14%
Sodium 220mg 9%
Total Carbohydrates 11g 4%
    Dietary Fiber 0g 0%
    Sugars 2g  
Protein 23g  
Vitamin A 17% Vitamin C 9%
Calcium 5% Iron 10%
Vitamin K 0 mcg Potassium 745 mg
Magnesium 49 mg