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Grouper with Sweet Peppers Recipe

Grouper with Sweet Peppers Recipe

"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!"
TOTAL TIME: Prep: 15 min. + marinating Cook: 25 min. YIELD:6 servings

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

  • 1. 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.
  • 2. 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.
  • 3. 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.

Wine Pairings

Light-Bodied White Wine

Enjoy this recipe with a light-bodied white wine such as Sauvignon Blanc or Pinot Grigio.