Recipe – Pistachio-Crusted Grouper with Mango-Pomegranate Salsa

Grouper SalsaIngredients

  • 1  pound   fresh or frozen skinless grouper fillets, about 1/2 inch thick
  • Nonstick cooking spray
  • 1/2 cup   whole wheat panko (Japanese-style bread crumbs)
  • 1/3 cup   finely chopped, unsalted roasted pistachio nuts
  • 1/4 teaspoon   salt
  • 1/4 teaspoon   black pepper
  • 1/4 cup   refrigerated or frozen egg product, thawed, or 1 egg, beaten

1   recipe  Mango-Pomegranate Salsa (below)

Directions

  1. Preheat oven to 425 degrees F. Thaw fish if frozen. Rinse fish; pat dry with paper towels. Cut fish into 3- to 4-inch pieces; set aside. Line a 15x10x1-inch baking pan with foil. Coat foil with cooking spray; set aside.
  2. In a shallow dish stir together panko, pistachio nuts, salt, and pepper. Pour egg into another shallow dish. Dip one piece of the fish in egg, turning to coat completely. Allow excess to drip off. Dip fish into panko mixture, turning to coat. Place in prepared pan. Repeat with the remaining fish pieces.

Bake 8 to 12 minutes or until fish flakes easily when tested with a fork. Serve fish with Mango-Pomegranate Salsa.

Mango-Pomegranate Salsa

Ingredients

  • 3/4  cup   chopped, peeled mango
  • 1    kiwifruit, peeled and chopped
  • 1/4  cup   pomegranate seeds
  • 1  tablespoon   thinly sliced green onion tops
  • 1/4  teaspoon   shredded lime peel
  • 1  tablespoon   lime juice
  • 1/8  teaspoon   crushed red pepper
  • Dash  salt

    Directions
    1. In a small bowl combine mango, kiwifruit, pomegranate seeds, green onion tops, lime peel, lime juice, crushed red pepper, and salt.

    Nutrition Facts Per Serving:
    Servings Per Recipe: 4
    PER SERVING: 247 cal., 6 g total fat (1 g sat. fat), 42 mg chol., 285 mg sodium, 21 g carb. (4 g fiber, 9 g sugars), 28 g pro.

    Diabetic Exchanges
    Lean Meat (d.e): 3.5; Starch (d.e): 1; Fruit (d.e): 0.5

 

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