Browned Butter Grouper
Sweet Potato and Kale Barley Salad
Ingredients
- 2 (6-oz) grouper fillets (or use flounder, tilapia, or snapper)
- ⅛ tsp salt
- ⅛ tsp pepper
- 2 Tbsp all-purpose flour
- 2 Tbsp butter
- ½ tsp lemon zest
- 1 Tbsp lemon juice
- Lemon wedges
Instructions
- Sprinkle fish with salt and pepper. Place flour in a shallow bowl; dredge fish in flour.
- Cook fish in a nonstick skillet coated with cooking spray over medium-high heat 3 minutes per side or until fish flakes with a fork; remove from skillet.
- Add butter to skillet; cook 45 seconds over medium heat until butter begins to brown. Remove skillet from heat; stir in lemon zest and lemon juice. Spoon over fish. Serve with lemon wedges.
Side Dish Ingredients
- ½ cup quick-cooking barley
- ½ lemon
- 1 cup cubed sweet potatoes
- 1 shallot, chopped
- 1 Tbsp olive oil, divided
- 1½ cups chopped kale (or use spinach)
- 3 Tbsp chopped pecans
- 2 Tbsp chopped fresh basil
- ⅛ tsp salt
Side Dish Instructions
- Cook barley according to package directions.
- Meanwhile, grate zest and squeeze juice from lemon half. Set aside.
- Cook sweet potatoes and shallot in ½ Tbsp hot oil in a large skillet over medium-high heat 10 to 12 minutes or until browned.
- Add kale and nuts; cook until kale wilts. Stir in barley, basil, ½ Tbsp oil, lemon zest, lemon juice, and salt.
Nutritional Information
| Main | Side | Total | |
| Servings | 2 | 2 | |
| Calories |
291
|
329
|
620
|
| Fat (g) | 13 | 15 | 28 |
| Sat. Fat (g) | 8 | 2 | 10 |
| Protein (g) | 34 | 7 | 41 |
| Carb (g) | 7 | 47 | 54 |
| Fiber (g) | 0 | 8 | 8 |
| Sodium (mg) | 327 | 189 | 516 |
Quick & Healthy Meal Plan
This recipe selected from the eMeals Quick & Healthy Meal Plan.
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