Gold-Coast Grouper with Mojo Marinara

Gluten Free
Dairy Free
Health score
21%
Gold-Coast Grouper with Mojo Marinara
45 min.
4
213kcal

Suggestions


Experience a taste of the tropics with our delightful Gold-Coast Grouper with Mojo Marinara. This vibrant, flavorful dish showcases the deliciousness of fresh grouper fillets, complemented by a colorful medley of fruits and vegetables, creating a blissful harmony of flavors that is sure to impress. Whether you are looking for a light lunch or a stunning dinner, this gluten-free and dairy-free recipe delivers a perfect balance between zest and comfort.

Imagine the tender grouper, perfectly baked and topped with a luscious mixture of pineapple, mango, and bell peppers that adds a bright, sweet contrast to the savory elements. The infusion of fresh lime juice and spicy jalapeño brings a refreshing kick, ensuring each bite is a tantalizing combination of textures and tastes. With minimal prep time and ready in just 45 minutes, this dish is ideal for busy weeknights or special occasions alike.

Not only is the Gold-Coast Grouper with Mojo Marinara a feast for the palate, but it also aligns with your health-conscious goals, boasting a wholesome caloric breakdown that is sure to satisfy without compromising on flavor. This recipe is a fantastic way to showcase the goodness of fresh ingredients while indulging in a dish that transports you straight to sandy beaches and sun-soaked shores. Dress your table with this tropical delight, and let your friends and family enjoy a culinary escape!

Ingredients

  • 0.5 teaspoon pepper black
  • teaspoons thyme leaves fresh divided minced
  • 0.3 cup bell pepper green chopped
  • 0.5 cup green onions chopped
  • 24 ounce grouper fillets 
  • teaspoons jalapeno minced seeded
  • tablespoons juice of lime fresh
  • 0.3 cup mangos peeled chopped
  • 0.3 cup pineapple fresh chopped
  • 0.3 cup bell pepper red chopped
  • 0.5 teaspoon salt divided
  • 0.5 cup tomato purée 
  • teaspoons vegetable oil 

Equipment

  • sauce pan
  • oven
  • broiler pan

Directions

  1. Preheat oven to 40
  2. Heat oil in a medium saucepan over medium heat until hot.
  3. Add green onions, pineapple, mango, bell peppers, jalapeo, and 1 teaspoon thyme; saut 2 minutes.
  4. Add tomato pure, lime juice, 1/4 teaspoon salt, and black pepper; bring to a boil. Cover, reduce heat, and simmer 5 minutes.
  5. Remove from heat; keep warm.
  6. Rub fish with 1 teaspoon thyme and 1/4 teaspoon salt.
  7. Place fish on a broiler pan coated with cooking spray. Spoon mango mixture evenly over fish.
  8. Bake at 400 for 20 minutes or until fish flakes easily when tested with a fork.

Nutrition Facts

Calories213kcal
Protein64.98%
Fat18.02%
Carbs17%

Properties

Glycemic Index
73.35
Glycemic Load
1.86
Inflammation Score
-9
Nutrition Score
18.929565139439%

Flavonoids

Cyanidin
0.01mg
Catechin
0.18mg
Eriodictyol
0.16mg
Hesperetin
0.67mg
Naringenin
0.03mg
Apigenin
0.03mg
Luteolin
0.98mg
Kaempferol
0.21mg
Myricetin
0.01mg
Quercetin
3.09mg

Nutrients percent of daily need

Calories:212.69kcal
10.63%
Fat:4.21g
6.48%
Saturated Fat:0.79g
4.91%
Carbohydrates:8.95g
2.98%
Net Carbohydrates:7.03g
2.56%
Sugar:5.15g
5.72%
Cholesterol:62.94mg
20.98%
Sodium:393.23mg
17.1%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:34.18g
68.36%
Selenium:62.5µg
89.29%
Vitamin C:40.73mg
49.37%
Vitamin B6:0.65mg
32.42%
Vitamin K:33.69µg
32.09%
Potassium:1088.8mg
31.11%
Phosphorus:302.99mg
30.3%
Vitamin A:1058.06IU
21.16%
Magnesium:70.09mg
17.52%
Vitamin B12:1.02µg
17.01%
Vitamin B5:1.53mg
15.35%
Iron:2.61mg
14.53%
Manganese:0.28mg
13.83%
Vitamin B1:0.16mg
10.61%
Folate:40.33µg
10.08%
Copper:0.18mg
9.06%
Vitamin E:1.28mg
8.55%
Fiber:1.91g
7.66%
Calcium:71.57mg
7.16%
Zinc:1.07mg
7.14%
Vitamin B3:1.4mg
6.99%
Vitamin B2:0.07mg
4.15%
Source:My Recipes