Pan-Seared Grouper with Lemon-Garlic Spinach
Tomato-Green Onion Rice
Ingredients
- 6 (6-oz) grouper fillets
- ¾ tsp salt
- ½ tsp pepper
- 2 Tbsp olive oil
- 2 Tbsp sliced garlic
- 1 (10-oz) pkg baby spinach
- ½ tsp crushed red pepper
- 1 Tbsp fresh lemon juice
Instructions
- Sprinkle fish with salt and pepper. Cook, in batches, in 1 Tbsp hot oil per batch in a large nonstick skillet over medium-high heat 4 to 5 minutes per side; remove from skillet, and keep warm.
- Add garlic to skillet; cook 30 seconds or until lightly browned. Add spinach and red pepper; cook 3 to 4 minutes or until spinach is wilted. Stir in lemon juice. Serve spinach mixture with fish.
Side Dish Ingredients
- 1½ cups instant rice
- 1 tomato, finely chopped
- 2 green onions, chopped
- 1 Tbsp extra virgin olive oil
- ¼ tsp salt
Side Dish Instructions
- Cook rice according to package directions.
- Toss together rice, tomato, green onions, oil, and salt.
Nutritional Information
| Main | Side | Total | |
| Servings | 6 | 6 | |
| Calories |
212
|
120
|
332
|
| Fat (g) | 6 | 3 | 9 |
| Sat. Fat (g) | 1 | 0 | 1 |
| Protein (g) | 34 | 2 | 36 |
| Carb (g) | 3 | 23 | 26 |
| Fiber (g) | 1 | 1 | 2 |
| Sodium (mg) | 418 | 106 | 524 |
Low Calorie Meal Plan
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