Grouper with Lemon White Sauce

Health score
10%
Grouper with Lemon White Sauce
25 min.
4
518kcal

Suggestions

Ingredients

  • 3.5 tablespoons butter chilled
  • tablespoons ghee 
  • cup flour all-purpose
  • tablespoon ground pepper black
  • 24 ounce grouper fillets 
  • tablespoons juice of lemon 
  • teaspoon lemon pepper 
  • 1.5 cups milk hot
  • tablespoon sea salt 

Equipment

  • bowl
  • frying pan
  • whisk

Directions

  1. Mix flour, salt, pepper, and lemon pepper in bowl until well blended. Reserve 4 1/2 tablespoons of seasoned flour in a small bowl, and set aside. Rinse grouper fillets, and pat dry. Dredge grouper in the seasoned flour.
  2. Melt the clarified butter in a skillet over medium-high heat.
  3. Place the grouper in the skillet and cook until lightly browned and the fish is easily flaked with a fork, 2 to 4 minutes on each side.
  4. Remove from skillet, and set aside.
  5. Drain any remaining clarified butter in the skillet, and wipe clean.
  6. Add the chilled butter and lemon juice to the skillet. Cook and stir until the butter is melted. Gradually whisk in the reserved seasoned flour; cook and stir for 5 minutes. Stir in the hot milk, whisking constantly until the sauce has thickened, about 5 minutes more.
  7. Serve sauce over the grouper.

Nutrition Facts

Calories518kcal
Protein30.82%
Fat45.88%
Carbs23.3%

Properties

Glycemic Index
56.75
Glycemic Load
19.13
Inflammation Score
-7
Nutrition Score
19.611304303874%

Flavonoids

Eriodictyol
0.37mg
Hesperetin
1.09mg
Naringenin
0.1mg
Quercetin
0.03mg

Nutrients percent of daily need

Calories:518.19kcal
25.91%
Fat:26.18g
40.27%
Saturated Fat:15.44g
96.49%
Carbohydrates:29.92g
9.97%
Net Carbohydrates:28.55g
10.38%
Sugar:4.69g
5.22%
Cholesterol:129.05mg
43.02%
Sodium:1949.12mg
84.74%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:39.56g
79.13%
Selenium:74.65µg
106.64%
Phosphorus:408.42mg
40.84%
Vitamin B6:0.59mg
29.47%
Potassium:1029.86mg
29.42%
Vitamin B1:0.42mg
28.01%
Vitamin B12:1.54µg
25.59%
Manganese:0.5mg
25.05%
Magnesium:74.75mg
18.69%
Folate:74.7µg
18.68%
Vitamin B5:1.81mg
18.05%
Iron:3.18mg
17.67%
Calcium:176.49mg
17.65%
Vitamin B2:0.3mg
17.53%
Vitamin A:708.99IU
14.18%
Vitamin B3:2.51mg
12.54%
Zinc:1.45mg
9.69%
Vitamin D:1.01µg
6.71%
Fiber:1.37g
5.49%
Copper:0.11mg
5.45%
Vitamin K:4.5µg
4.29%
Vitamin C:2.9mg
3.52%
Vitamin E:0.38mg
2.54%
Source:Allrecipes