I was craving a good fish, so I went to a fish wholesaler and settled on Grouper for the price and size. I love Isaacson and Stein .
Its a gritty place and any sort of fish you want is there fresh or frozen. Once you pay, they can clean it and gut it. I had mine cut up in steaks. I had him give the head and tail for stock later.Big mistake as Certain Someone is funny about bones and such. He like his fish totally filleted and devoid of skin and bones. While he liked this dish , he wasn't a happy camper with the bones.But the big firm chunks of white fleshed Grouper are so satisfying and pretty mild in flavor. As for me, I love a good fish steak. You can make this recipe in either form. Another cool time saving fact is that you can bake them at the same time on a lipped baking sheet. They finish in about 15 minutes.
Baked Cheesy Cauliflower
Nutrition Facts | ||||||
Serving Size 124.5g | ||||||
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Amount Per Serving | ||||||
Calories 123 Calories from Fat 68 | ||||||
% Daily Value* | ||||||
Total Fat 7.5g 12% | ||||||
Saturated Fat 4.7g 23% | ||||||
Trans Fat 0.0g | ||||||
Cholesterol 21mg 7% | ||||||
Sodium 166mg 7% | ||||||
Total Carbohydrates 6.9g 2% | ||||||
Dietary Fiber 1.7g 7% | ||||||
Sugars 3.3g | ||||||
Protein 8.1g | ||||||
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* Based on a 2000 calorie diet
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Ingredients
1 | head Cauliflower
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4 | cloves Garlic |
1/2 | cup Low fat milk
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1 | tbsp unsalted butter
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3/4 | cup low moisture mozzarella cheese
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| salt and pepper to taste |
More info here.
Baked Grouper Steaks in Parchment Paper
Serving Size 262.3g
Amount Per Serving
Calories 376
Calories from Fat 139
% Daily Value*
Total Fat 15.4g 24%
Saturated Fat 2.4g 12%
Trans Fat 0.0g
Cholesterol 95mg 12%
Sodium 158mg 7%
Total Carbohydrates 6.2 g 2%
Dietary Fiber 1.5g 6%
Protein 1.3g
Sugars 1.1g
Vitamin A 10 % | • | Vitamin C 39% |
Calcium 1% | • | Iron 4% |
* Based on a 2000 calorie diet
Nutritional details are an estimate and should only be used as a guide for approximation.
Ingredients
2 | grouper steaks |
1 | tomato chopped |
1/3 | cup chopped sun dried tomatoes |
1 | dried onion flakes |
1 | tsp balsamic |
1 1/2 | tbsp olive oil |
| salt and pepper to taste
|
Wash and dry Grouper steaks.Place in the middle of a piece of parchment paper. Mix chopped tomato, sun dried tomato, salt, pepper, dried onion flaked, balsamic, and some olive oil in a bowl. Spoon tomato mixture on top of fish . Drizzle remaining oil on top. Season with salt and pepper to taste. Fold and seal grouper in the parchment paper. Bake at 450 f for approx 10-15 minutes or until paper starts to brown.
More Info here.
12 comments:
A scrumptious meal! What lovely combinations and flavors!
Cheers,
Rosa
It's not so bad to eat well and eat healthy. The cheesy cauli is great though. Anyone who doesn't like cauliflower could switch teams after one bite.
Courtney, that looks delicious and not low cal at all. You can definitely do this!
I would eat cauliflower this way Courtney. I love fish dishes baked in parchment. It makes it fun to eat as well with a delicious surprise inside!!
This does not look like a low calorie meal at all. You did a great job with this one Courtney!!!
Yummy! I always like to bake my fish in foil or paper too... the cauliflower looks superb too!
What happy memories for me you've invoked with this recipe! The only place I've ever had Grouper was in Bahamas when I used to go there for work.
Have always been a huge cauliflower fan and you've just shown me another way to enjoy it - yummo! Nice work, Courts x
You're a Glamah goddess! I love all the wonderful ideas you share with us here. Yum yum yum!
It seems almost impossible that the cauliflower dish is low calorie - it looks so scrumptious! I love grouper, too, but we don't tend to get it here in California. It's an east coast thing.
A big congratulations on making your goals so far! Keep it up, especially if it means you giving us fabulous, low-cal recipes like this! My husband will be thankful. What great recipes! I don't ever cook fish yet this recipe looks easy enough for me to follow and sounds and looks delish. Ditto the yummy cauliflower. I must try both.
So keep on going, honey! I'm behind you!
Hmmm - you've got me thinking on what I cook in parchment paper now - lol. I shole keeps a heap of it at home!
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