Grouper with Roasted Corn and Peppers

Gluten Free
Dairy Free
Health score
32%
Grouper with Roasted Corn and Peppers
45 min.
4
348kcal

Suggestions

Ingredients

  • tablespoons cooking oil 
  • 0.5 teaspoon thyme leaves dried
  • cups corn kernels fresh frozen (cut from 3 ears)
  •  bell pepper green cut into 1/2-inch squares
  • 0.5 teaspoon fresh-ground pepper black
  • pounds grouper fillets 
  •  bell pepper red cut into 1/2-inch squares
  • 0.5 teaspoon salt 

Equipment

  • frying pan
  • paper towels
  • oven
  • roasting pan

Directions

  1. Heat the oven to 45
  2. In a large roasting pan, combine the red and green bell peppers, the corn, 1 tablespoon of the oil, and 1/4 teaspoon each of the salt, pepper, and thyme. Roast in the oven until the corn and peppers start to brown, about 12 minutes, stirring twice.
  3. Rub the remaining tablespoon oil over both sides of the fish.
  4. Sprinkle the fish with the remaining 1/4 teaspoon each salt, pepper, and thyme.
  5. Remove the roasting pan from the oven and push the corn-and-pepper mixture to the sides of the pan.
  6. Put the fish in the center of the pan, skin-side down, and cook until just done, about 15 minutes for 1-inch-thick fillets.
  7. Serve the fish with the corn and peppers.
  8. Fish Alternatives: Other moderately firm fish to roast here include tilefish, sea bass, and cod. If the fillets are skinned, coat them with a bit of oil before adding to the pan.
  9. Test-Kitchen Tip: If using frozen corn kernels, let them defrost if you can; it only takes a few minutes. Measure the corn first thing and it will be defrosted by the time you're ready for it. Pat the corn dry with a paper towel after defrosting so that the excess moisture won't get in the way during cooking and make browning impossible.
  10. Wine Recommendation: Any number of light white wines will go nicely with this. Try a chardonnay from France, such as a Mcon-Villages or one of the newer-styled chardonnays from the Pays d'Oc region.

Nutrition Facts

Calories348kcal
Protein53.68%
Fat26.9%
Carbs19.42%

Properties

Glycemic Index
18.5
Glycemic Load
0.49
Inflammation Score
-9
Nutrition Score
24.092608576236%

Flavonoids

Luteolin
1.58mg
Kaempferol
0.02mg
Quercetin
0.73mg

Nutrients percent of daily need

Calories:347.54kcal
17.38%
Fat:10.45g
16.08%
Saturated Fat:1.32g
8.26%
Carbohydrates:16.97g
5.66%
Net Carbohydrates:14.28g
5.19%
Sugar:6.51g
7.23%
Cholesterol:83.91mg
27.97%
Sodium:423.96mg
18.43%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:46.91g
93.82%
Selenium:83.26µg
118.95%
Vitamin C:66.99mg
81.2%
Vitamin B6:0.9mg
45.12%
Phosphorus:446.27mg
44.63%
Potassium:1410.41mg
40.3%
Vitamin A:1507.56IU
30.15%
Magnesium:104.39mg
26.1%
Vitamin B5:2.35mg
23.48%
Vitamin B12:1.36µg
22.68%
Vitamin B1:0.31mg
20.34%
Folate:67.91µg
16.98%
Iron:2.81mg
15.59%
Manganese:0.26mg
13.1%
Vitamin E:1.87mg
12.45%
Vitamin B3:2.44mg
12.18%
Vitamin K:11.42µg
10.88%
Fiber:2.69g
10.76%
Zinc:1.55mg
10.31%
Calcium:71.39mg
7.14%
Copper:0.11mg
5.69%
Vitamin B2:0.09mg
5.05%
Source:My Recipes