Pan-Seared Grouper with Roasted Tomato Sauce

Most types of fish are high in potassium. Here, grouper, which provides 822 milligrams in a six-ounce serving, is paired with a potassium-rich sauce made of roasted tomatoes for an entrée with more than 1,300 milligrams of potassium per serving.

Yield: 4 servings (serving size: 1 fillet and about 1/4 cup tomato sauce)

Ingredients

• 1  red bell pepper, cut into 1-inch strips
• 12  plum tomatoes, halved lengthwise and cut into 1/2-inch slices
• Cooking spray
• 2  tablespoons  olive oil, divided
• 3/4  teaspoon  salt, divided
• 1/2  teaspoon  dried Italian seasoning
• 1  tablespoon  red wine vinegar
• 1/4  teaspoon  freshly ground black pepper
• 5  basil leaves
• 2  tablespoons  all-purpose flour
• 1  tablespoon  cornmeal
• 4  (6-ounce) grouper fillets (about 1 inch thick)
• 2  tablespoons  chopped fresh basil (optional)

Preparation

Preheat oven to 350°.

Arrange bell pepper strips and tomato slices in a single layer on a jelly-roll pan coated with cooking spray; drizzle with 1 tablespoon oil. Sprinkle with 1/4 teaspoon salt and Italian seasoning; stir to coat. Bake at 350° for 40 minutes or until edges are lightly browned. Remove from oven.

Increase oven temperature to 400°.

Transfer tomato mixture to a food processor. Add 1/4 teaspoon salt, vinegar, black pepper, and basil leaves; process until smooth. Spoon tomato mixture into a bowl. Cover and keep warm.

Heat remaining 1 tablespoon oil in a large ovenproof skillet over medium-high heat. Combine flour and cornmeal in a shallow dish. Sprinkle fish with 1/4 teaspoon salt; dredge in flour mixture. Add fish to pan; cook 3 minutes. Turn fish over; bake at 400° for 8 minutes or until fish flakes easily when tested with a fork. Serve fish with tomato sauce; garnish with chopped fresh basil, if desired.

Nutritional Information

Calories:

278 (29% from fat)

Fat:

9g (sat 1.4g,mono 5.4g,poly 1.5g)

Protein:

35.4g

Carbohydrate:

13.4g

Fiber:

3g

Cholesterol:

63mg

Iron:

2.5mg

Sodium:

543mg

Calcium:

70mg