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Stir-Fried Grouper with Sun-Dried Tomatoes & Broccoli
Grouper, more and more available these days, holds up superbly to the rigors of stir-frying because of its firm flesh. Monkfish is an excellent substitute.
  • 1/4 cup (not oil-packed) sun-dried tomatoes
  • 1/2 cup boiling water
  • 2 teaspoons olive oil
  • 1 ounce Canadian bacon, diced
  • 2 teaspoons pine nuts
  • 1-1/2 pounds grouper fillet, cut into 2-inch chunks
  • 1 tablespoon flour (use fine corn meal if gluten-sensitive)
  • 1/4 cup minced scallions
  • 3 garlic cloves, minced
  • 3 cups small broccoli florets
  • 1/4 cup golden raisins
  • 1/4 cup orange juice

1. In small bowl, combine sun-dried tomatoes and boiling water, and set aside until softened, about 10 minutes. Reserving soaking liquid, drain and coarsely chop tomatoes.

2. In large nonstick skillet, heat the olive oil over medium heat. Add bacon and pine nuts, and cook 1 minute.

3. Dust grouper with flour or corn meal, add to pan and cook until golden, about 3 minutes.

4. Stir in scallions and garlic, and cook 30 seconds. Add broccoli, sun-dried tomatoes and reserved soaking liquid and raisins. Cook, stirring frequently, until fish and broccoli are tender, 4 to 5 minutes.

5. Remove the pan from heat, stir in orange juice and serve.


Nutritional Information
Per serving: 285 calories, 5.7g total fat, 1g saturated fat, 2.5 monounsaturated fat, 1.2g polyunsaturated fat, 5.0g dietary fiber, 40g protein, 20g carbohydrate, 67mg cholesterol, 221mg sodium.
Good source of: beta-carotene, potassium, vitamin C.


Date Published: 09/19/2005 > Printer-friendly Version
Servings
4

Prep Time
30