Grouper with Sweet Peppers Recipe

Grouper with Sweet Peppers Recipe photo by Taste of Home

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"This low-fat dish is the greatest," confirms Patricia Sweat of Saulsbury, Tennessee. "It's so colorful—it looks as wonderful as it tastes. Your family will beg you to make it!"

This recipe is:

Healthy

Diabetic Friendly

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Grouper with Sweet Peppers Recipe

Prep: 15 min. + marinating Cook: 25 min.

Yield: 6 Servings

15 25 40

Ingredients

1/4 cup reduced-sodium soy sauce
2 tablespoons lemon juice
2 pounds grouper or red snapper fillets
1 medium onion, cut into 6 wedges and separated
3 teaspoons olive oil, divided
1 medium green pepper, sliced into thin rings
1 medium sweet red pepper, sliced into thin rings
1 medium sweet yellow pepper, sliced into thin rings
1 can (14-1/2 ounces) diced tomatoes, drained

Directions

In a small bowl, combine soy sauce and lemon juice. Pour 1/4 cup marinade in a resealable plastic bag; add fish. Seal bag and turn to coat; refrigerate for 20 minutes. Cover and refrigerate remaining marinade.
Meanwhile, in a large nonstick skillet, cook onion in 1 teaspoon oil for 1 minute. Stir in peppers; cook and stir for about 5 minutes longer. Stir in tomatoes; cook 1-2 minutes longer or until tomatoes are heated through and vegetables are crisp-tender. Remove from the heat; keep warm.
Drain and discard marinade from fish. In a large nonstick skillet coated with cooking spray, cook fish in remaining oil for about 8 minutes on each side or until fish flakes easily with a fork. Arrange two-thirds of pepper mixture on a serving platter; top with fish. Top with remaining pepper mixture and drizzle with reserved marinade. Serve immediately. Yield: 6 servings.

Nutritional Facts 5 ounces cooked fish with 3/4 cup vegetables equals 202 calories, 4 g fat (1 g saturated fat), 10 mg cholesterol, 457 mg sodium, 10 g carbohydrate, 2 g fiber, 31 g protein. Diabetic Exchanges: 4 lean meat, 2 vegetable, 1/2 fat.

Originally published as Grouper with Sweet Peppers in Light & Tasty February/March 2005, p56