Crispy Grouper with Lemon-Caper Sauce
Roasted Green Beans and Tomatoes
Ingredients
- 1 cup panko breadcrumbs (preferably whole wheat)
- ¾ cup low-fat mayonnaise (such as Hellmann's)
- ¼ tsp kosher salt
- ½ tsp pepper
- 1¾ lb grouper fillets (about 6)
- 2 Tbsp olive oil
- ¼ cup fresh lemon juice
- ¼ cup dry white wine (or use low-sodium chicken broth)
- 3 Tbsp drained capers
- 2 Tbsp butter
Instructions
- Place panko in a shallow bowl. Stir together mayonnaise, salt, and pepper in a large bowl. Dip fish in mayonnaise mixture; dredge in panko mixture, shaking off excess.
- Cook fish, in 2 batches, in 1 Tbsp hot oil per batch in a large nonstick skillet over medium-high heat 2 to 3 minutes per side or until done. Remove from skillet.
- Add lemon juice and wine to skillet, scraping skillet to loosen browned bits. Cook 2 minutes or until reduced by half. Add capers and butter; cook 2 minutes or until slightly thickened. Serve sauce with fish.
Side Dish Ingredients
- 2 (12-oz) pkg thin green beans
- 1 pint grape tomatoes
- 1½ Tbsp olive oil
- ½ tsp kosher salt
- ¼ tsp pepper
Side Dish Instructions
- Preheat oven to 425°F. Toss together all ingredients on a large rimmed baking sheet. Bake 10 minutes or until beans are browned and tomatoes are softened and ready to burst.
Nutritional Information
| Main | Side | Total | |
| Servings | 6 | 6 | |
| Calories |
257
|
82
|
339
|
| Fat (g) | 11 | 4 | 15 |
| Sat. Fat (g) | 3 | 1 | 4 |
| Protein (g) | 27 | 3 | 30 |
| Carb (g) | 11 | 11 | 22 |
| Fiber (g) | 3 | 4 | 7 |
| Sodium (mg) | 466 | 167 | 633 |
Low Calorie Meal Plan
This recipe selected from the eMeals Low Calorie Meal Plan.
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