Grouper Fillets with Citrus-Fennel Relish

Gluten Free
Dairy Free
Health score
48%
Grouper Fillets with Citrus-Fennel Relish
45 min.
4
267kcal

Suggestions


Welcome to a refreshing culinary experience with our Grouper Fillets with Citrus-Fennel Relish! This delightful dish brings together the delicate flavors of firm white fish and vibrant citrus, making it an ideal choice for any lunch or dinner gathering. With a time commitment of just 45 minutes, you can create a gourmet meal that impresses without the fuss.

One of the standout features of this recipe is its emphasis on fresh ingredients. The grouper fillets are beautifully paired with a zesty relish composed of chopped cucumbers, fennel, red onions, and an irresistible mix of lemon and orange sections. The hint of fresh tarragon adds an aromatic note that elevates the flavors, enticing your taste buds with each bite.

This dish is not only delicious; it also caters to various dietary needs, being both gluten-free and dairy-free. With each serving clocking in at a wholesome 267 calories, you can enjoy this healthy option without any guilt. The balance of protein, healthy fats, and refreshing carbohydrates makes it a satisfying meal for anyone—whether you’re dining alone or entertaining guests.

Perfect for those sunny days or when you're craving a burst of flavor, our Grouper Fillets with Citrus-Fennel Relish is bound to become a favorite in your culinary repertoire. So, roll up your sleeves and dive into this delightful dish that exemplifies fresh, vibrant cooking!

Ingredients

  • 0.1 teaspoon pepper black freshly ground
  • tablespoon cider vinegar 
  • 0.5 cup cucumber finely chopped
  • tablespoon olive oil extravirgin
  • cup fennel bulb finely chopped ( 1 bulb)
  • teaspoon tarragon fresh chopped
  • 24 ounce grouper fillets white firm ()
  • 0.3 cup lemon sections chopped ( 2 lemons)
  • teaspoon lemon rind grated
  • tablespoon olive oil 
  • 0.8 cup orange sections chopped ( 2 oranges)
  • 0.3 cup onion red finely chopped
  • 0.3 teaspoon salt 
  • 0.5 teaspoon salt 
  • 1.5 teaspoons sugar 

Equipment

  • frying pan

Directions

  1. To prepare relish, combine first 12 ingredients, tossing well to coat.
  2. To prepare fish, brush fish with 1 tablespoon oil; sprinkle evenly with 1/2 teaspoon salt and 1/8 teaspoon pepper.
  3. Heat a nonstick skillet over medium-high heat. Coat pan with cooking spray.
  4. Add fish to pan. Cook 4 minutes on each side or until fish flakes easily when tested with a fork or until desired degree of doneness.
  5. Serve fish with relish.

Nutrition Facts

Calories267kcal
Protein51.63%
Fat33.27%
Carbs15.1%

Properties

Glycemic Index
91.77
Glycemic Load
3.51
Inflammation Score
-6
Nutrition Score
20.147826018541%

Flavonoids

Eriodictyol
3.07mg
Hesperetin
12.89mg
Naringenin
5.24mg
Apigenin
0.01mg
Luteolin
0.33mg
Isorhamnetin
0.67mg
Kaempferol
0.13mg
Myricetin
0.12mg
Quercetin
3.06mg

Nutrients percent of daily need

Calories:267.38kcal
13.37%
Fat:10.1g
15.54%
Saturated Fat:2.01g
12.56%
Carbohydrates:10.31g
3.44%
Net Carbohydrates:8.01g
2.91%
Sugar:6.67g
7.41%
Cholesterol:85.05mg
28.35%
Sodium:537.61mg
23.37%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:35.26g
70.52%
Selenium:71.6µg
102.29%
Vitamin B12:2.69µg
44.79%
Vitamin C:30mg
36.37%
Vitamin D:5.27µg
35.15%
Vitamin B3:6.96mg
34.78%
Phosphorus:316.27mg
31.63%
Potassium:744.85mg
21.28%
Vitamin K:21.61µg
20.58%
Vitamin B6:0.35mg
17.71%
Folate:64.58µg
16.15%
Magnesium:59.5mg
14.88%
Vitamin E:1.9mg
12.7%
Vitamin B5:1.05mg
10.47%
Manganese:0.2mg
10.23%
Fiber:2.3g
9.22%
Copper:0.18mg
9.22%
Vitamin B2:0.15mg
8.56%
Iron:1.51mg
8.4%
Vitamin B1:0.12mg
7.97%
Calcium:57.27mg
5.73%
Zinc:0.71mg
4.74%
Vitamin A:141.83IU
2.84%
Source:My Recipes