Toppings put meal above the rest

December 4, 2013 

Fresh parsley and pine nuts top quickly broiled grouper. Hot, spicy peanuts add a crunchy kick to 10-minute brown rice and broccoli for this 15-minute dinner.

When fish is really fresh, it needs only a few minutes to cook. One way to determine freshness is to ask when the fish was put on display. If buying a whole fish, the eyes should be clear and the gills red. A fillet should be firm and spring back when touched.

Fred Tasker’s wine tip: A big, rich California chardonnay goes well with this nut-enriched meal.

QUICK FIX from C3

HERB-CRUSTED GROUPER Olive oil spray

3/4 pound grouper fillet

1 teaspoon olive oil

2 tablespoons pine nuts

1/4 cup chopped fresh parsley

Salt and freshly ground pepper

Heat broiler. Line a baking sheet with foil and spray it with olive oil spray. Place grouper on sheet and spray with olive oil spray. Place sheet under boiler 3 to 4 inches from heat source. Broil 3 minutes, turn and broil 4 minutes for 1/2-inch-thick fillet.

Heat oil in a small skillet over medium heat and add pine nuts. Saute 1 minute or until pine nuts start to turn golden. Remove from heat and toss with parsley. Remove grouper from broiler and divide between 2 dinner plates. Add salt and pepper to taste. Spoon pine nuts and herbs on top.

Nutrition information per serving: 242 calories (37 percent from fat), 9.8 g fat (1.6 g saturated, 4.7 g monounsaturated), 60 mg cholesterol, 35.2 g protein, 2.1 g carbohydrates, 0.7 g fiber, 96 mg sodium.

HOT-SPICY BROWN RICE

2 cups water

1/2 cup quick-cooking (10-minute) brown rice

1/2 pound broccoli florets (about 3 cups)

2 tablespoons unsalted peanuts

1/8 teaspoon cayenne

2 teaspoons olive oil

Salt and freshly ground pepper

Place water in a medium saucepan over high heat. Add rice and broccoli and bring to a boil. Reduce heat to medium-low and cover. Simmer 10 minutes. Water should be absorbed and rice cooked. If water runs dry, add a little more to allow rice to finish cooking.

Meanwhile toss peanuts with cayenne. Remove rice from heat and add the peanuts, olive oil and salt and pepper to taste.

Nutrition information per serving: 275 calories (35 percent from fat), 10.5 g fat (1.3 g saturated, 5.6 g monounsaturated), no cholesterol, 9.5 g protein, 40.8 g carbohydrates, 2.8 g fiber, 35 mg sodium.

Yield: Makes 2 servings Yield: Makes 2 servings

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