Grouper with Tomato and Basil

Dairy Free
Health score
34%
Grouper with Tomato and Basil
25 min.
2
558kcal

Suggestions


If you're looking for a quick yet flavorful dish that captures the essence of summer, look no further than this delightful Grouper with Tomato and Basil recipe. Ready in just 25 minutes, it’s the perfect choice for a light lunch, a satisfying dinner, or even a main course for a small gathering. The succulent grouper fillets, known for their tender and flaky texture, are beautifully complemented by the freshness of coarsely chopped tomatoes and aromatic basil.

This dish isn’t just about taste; it's also incredibly wholesome and dairy-free, making it suitable for a variety of dietary preferences. The simple preparation involves minimal equipment—a frying pan and a bowl—allowing you to create a restaurant-quality meal in the comfort of your own kitchen. With just a handful of ingredients, including fragrant garlic and high-quality extra-virgin olive oil, each bite is bursting with vibrant flavor that celebrates the culinary bounty of fresh produce.

Whether you're winding down after a busy day or entertaining friends, this Grouper with Tomato and Basil is sure to impress. Enjoy it alongside a serving of fresh corn spoon bread for a delightful combination that elevates the dining experience. Give this recipe a try, and discover how effortlessly delicious healthy cooking can be!

Ingredients

  • 0.1 teaspoon pepper black
  • servings accompaniment: corn spoon bread fresh
  • tablespoons basil fresh thinly sliced
  • small garlic clove minced
  • tablespoons olive oil extra-virgin
  • 0.3 teaspoon salt 
  • lb snapper fillet red halved (3/)
  • 0.5 cup tomatoes coarsely chopped

Equipment

  • bowl
  • frying pan

Directions

  1. Working off heat, put 1 tablespoon oil in a 10-inch nonstick skillet and add fish, turning to coat with oil on both sides. Arrange fish skinned sides down and sprinkle with salt and pepper.
  2. Toss together tomato, garlic (if using), basil, remaining tablespoon oil, and salt and pepper to taste in a small bowl, then mound on top of fish. Cover skillet with a tight-fitting lid and cook fish over moderately high heat until just cooked through, about 8 minutes.

Nutrition Facts

Calories558kcal
Protein37.14%
Fat37.52%
Carbs25.34%

Properties

Glycemic Index
85
Glycemic Load
0.55
Inflammation Score
-7
Nutrition Score
29.77565230494%

Flavonoids

Naringenin
0.25mg
Apigenin
0.01mg
Luteolin
0.02mg
Kaempferol
0.04mg
Myricetin
0.07mg
Quercetin
0.24mg

Nutrients percent of daily need

Calories:558.27kcal
27.91%
Fat:22.89g
35.21%
Saturated Fat:4.83g
30.19%
Carbohydrates:34.78g
11.59%
Net Carbohydrates:32.86g
11.95%
Sugar:10.6g
11.78%
Cholesterol:118.11mg
39.37%
Sodium:797.74mg
34.68%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:50.97g
101.94%
Vitamin D:23.13µg
154.22%
Selenium:92.08µg
131.55%
Vitamin B12:6.94µg
115.7%
Phosphorus:696.21mg
69.62%
Vitamin B6:1.01mg
50.5%
Potassium:1127.6mg
32.22%
Vitamin E:4.72mg
31.46%
Magnesium:88.75mg
22.19%
Vitamin K:22.35µg
21.28%
Vitamin B5:2.1mg
20.97%
Calcium:164.43mg
16.44%
Vitamin B1:0.24mg
15.73%
Vitamin A:756.62IU
15.13%
Manganese:0.27mg
13.49%
Folate:51.35µg
12.84%
Vitamin C:9.62mg
11.66%
Vitamin B3:2.1mg
10.48%
Iron:1.8mg
10%
Zinc:1.32mg
8.78%
Fiber:1.92g
7.69%
Vitamin B2:0.12mg
7.19%
Copper:0.14mg
7.17%
Source:Epicurious