Grouper With Mild Chipotle Sauce

Gluten Free
Health score
12%
Grouper With Mild Chipotle Sauce
35 min.
4
265kcal

Suggestions

Ingredients

  • tablespoon butter 
  • 1.5 teaspoons butter 
  • ounce tomato sauce canned
  • 0.5  to 1 chipotle chile pepper in adobo sauce mashed seeded drained
  • 0.5 cup evaporated milk fat-free
  • 0.5 teaspoon ground cumin 
  • 24 ounce grouper fillets 
  • 0.3 cup orange juice fresh
  • 0.5 teaspoon orange rind 
  • 0.1 teaspoon pepper 
  • 0.3 teaspoon salt 

Equipment

  • frying pan

Directions

  1. Heat a large nonstick skillet over medium-high heat; add first 4 ingredients. Bring mixture to a boil, and cook 8 minutes, stirring constantly. Reduce heat to medium-low; stir in milk, and cook 1 minute.
  2. Remove from heat, and stir in 1 1/2 teaspoons butter. Set aside, and keep warm.
  3. Rinse and dry skillet.
  4. Heat skillet over medium-high heat; add cumin, salt, pepper, and 1 tablespoon butter, stirring well.
  5. Add fish, and cook 5 minutes on each side or until fish flakes easily when tested with a fork.
  6. Place fish on individual serving plates; spoon sauce evenly over fish.
  7. Garnish with orange slices, if desired.
  8. Serve immediately.

Nutrition Facts

Calories265kcal
Protein55.54%
Fat30.39%
Carbs14.07%

Properties

Glycemic Index
58.5
Glycemic Load
2.08
Inflammation Score
-7
Nutrition Score
16.052173871709%

Flavonoids

Eriodictyol
0.04mg
Hesperetin
2.47mg
Naringenin
0.44mg
Myricetin
0.01mg
Quercetin
0.05mg

Nutrients percent of daily need

Calories:264.68kcal
13.23%
Fat:8.78g
13.51%
Saturated Fat:4.65g
29.07%
Carbohydrates:9.15g
3.05%
Net Carbohydrates:7.94g
2.89%
Sugar:7.29g
8.1%
Cholesterol:83.63mg
27.88%
Sodium:573.6mg
24.94%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:36.12g
72.25%
Selenium:63.24µg
90.35%
Phosphorus:361.01mg
36.1%
Potassium:1133.89mg
32.4%
Vitamin B6:0.59mg
29.59%
Vitamin C:15.26mg
18.5%
Magnesium:72.26mg
18.06%
Vitamin B12:1.08µg
18%
Vitamin B5:1.7mg
16.99%
Vitamin A:744.25IU
14.89%
Calcium:142.74mg
14.27%
Iron:2.34mg
12.98%
Vitamin B1:0.17mg
11.22%
Vitamin B2:0.15mg
9.06%
Zinc:1.21mg
8.08%
Folate:29.4µg
7.35%
Vitamin E:1.01mg
6.73%
Vitamin B3:1.25mg
6.27%
Copper:0.12mg
5.83%
Manganese:0.11mg
5.3%
Fiber:1.21g
4.84%
Vitamin K:2.29µg
2.18%
Source:My Recipes