Mediterranean Grouper with Zesty Tomato-Olive Compote
This Mediterranean Grouper with Zesty Tomato-Olive Compote is a vibrant and flavorful dish that highlights the delicate taste of grouper fillets. Cooked to perfection and served with a luscious sauce made from fresh tomatoes, pimento-stuffed olives, and a hint of jalapeno for a spicy kick, this recipe is both healthy and easy to prepare. Perfect for a weeknight family dinner or a special occasion, this dish is not only delicious but also low in Weight Watchers points, making it a guilt-free option. With a total preparation time of under 30 minutes, you can enjoy a gourmet meal in no time, and the freshness of lime juice adds a bright finish to this stunning plate.
N/A
Servings
95
Calories
11
Ingredients
Ingredients
Grouper fillets
24 ounces (seasoned with salt and pepper)
Salt
1/2 teaspoon (for seasoning)
Pepper
1/4 teaspoon (for seasoning)
Extra virgin olive oil
1 1/2 tablespoons (for cooking)
Yellow onion
1 (finely chopped)
Garlic cloves
2 (minced)
Tomatoes
3 (peeled, seeded, and diced)
Pimento stuffed olives
5 large (sliced)
Capers
1 tablespoon (rinsed)
Jalapeno chile
1 (seeded and cut into 1-inch julienne strips)
Fresh lime juice
2 tablespoons (for finishing)
Instructions
1
Start by seasoning the grouper fillets on both sides with 1/2 teaspoon of salt and 1/4 teaspoon of pepper. Heat 1 1/2 tablespoons of extra virgin olive oil in a large nonstick frying pan over medium-high heat. Once the oil is hot, carefully place the grouper fillets in the pan.
2
Sear the fillets for about 2 minutes on each side or until they are lightly browned. Once seared, transfer the grouper to a plate and cover to keep warm.
3
Lower the heat to medium and add the remaining olive oil to the pan. Add the finely chopped yellow onion and sauté for about 6 minutes, or until the onion is soft and lightly golden. Then, add the minced garlic and sauté for an additional minute until fragrant.
4
Stir in the diced tomatoes, pimento-stuffed olives, rinsed capers, and julienned jalapeno. Allow the mixture to simmer for about 10 minutes, stirring occasionally, to let the flavors meld. Season the sauce with the remaining salt and pepper.
5
Return the seared grouper fillets to the pan, gently nestling them into the sauce. Cover the pan and simmer for another 6-8 minutes, or until the fish is opaque and flakes easily when tested with a fork.
6
Once cooked, transfer the grouper fillets to warmed individual plates. Stir the fresh lime juice into the tomato-olive sauce and spoon generously over each fillet. Serve with your favorite side for a complete meal and enjoy immediately!
Nutrition Information
3.5g
Fat
5g
Carbs
8.75g
Protein
Frequently Asked Questions
Frequently Asked Questions
What is Mediterranean Grouper with Zesty Tomato-Olive Compote?
It is a vibrant, flavorful dish featuring delicate grouper fillets served with a sauce made from tomatoes, pimento-stuffed olives, and jalapenos.
How many calories are in this recipe?
This recipe contains 95 calories per serving.
Is this dish considered healthy?
Yes, it is described as a healthy, low-fat, and guilt-free option.
How long does it take to prepare this meal?
The total preparation and cooking time is under 30 minutes.
What type of fish is required for this recipe?
The recipe calls for 24 ounces of Grouper fillets.
What kind of oil should be used?
The recipe recommends using 1 1/2 tablespoons of extra virgin olive oil.
How much protein is in this dish?
Each serving provides 8.75 grams of protein.
Is this recipe suitable for Weight Watchers?
Yes, the recipe notes it is low in Weight Watchers points.
How do I season the grouper?
Season both sides of the fillets with 1/2 teaspoon of salt and 1/4 teaspoon of pepper.
How long should I sear the grouper?
Sear the fillets for about 2 minutes on each side until lightly browned.
What vegetables are needed for the compote?
You will need a yellow onion, two garlic cloves, and three tomatoes.
How should the tomatoes be prepared?
The tomatoes should be peeled, seeded, and diced.
What type of olives are used?
The recipe uses 5 large sliced pimento-stuffed olives.
Is this recipe spicy?
Yes, it contains a jalapeno chile for a spicy kick.
How should I cut the jalapeno?
The jalapeno should be seeded and cut into 1-inch julienne strips.
Do I need to rinse the capers?
Yes, the 1 tablespoon of capers should be rinsed before use.
When do I add the lime juice?
Stir the lime juice into the tomato-olive sauce just before serving.
What is the fat content of this dish?
The fat content is 3.5 grams.
How many carbohydrates does this recipe have?
It contains 5 grams of carbohydrates.
What kind of onion is best?
A yellow onion is recommended, finely chopped.
How long do I sauté the onion?
Sauté the onion for about 6 minutes until soft and lightly golden.
How long should the sauce simmer?
The tomato and olive mixture should simmer for about 10 minutes to let flavors meld.
How do I know when the fish is fully cooked?
The fish is done when it is opaque and flakes easily when tested with a fork.
What heat setting should I use for searing the fish?
The grouper should be seared over medium-high heat.
Should I cover the pan while cooking?
Yes, cover the pan when simmering the fish in the sauce for the final 6-8 minutes.
How much lime juice is needed?
The recipe calls for 2 tablespoons of fresh lime juice.
Is this dish good for special occasions?
Yes, it is described as perfect for both weeknight family dinners or special occasions.
How many garlic cloves are used?
The recipe uses 2 minced garlic cloves.
What are the main flavor profiles?
The flavors are described as zesty, vibrant, and Mediterranean.
How should I serve the finished dish?
Transfer the fillets to warmed plates, spoon the sauce generously over them, and serve with your favorite side.