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Grouper Française, Seasoned Oven Browns, and Peas with Mushrooms
Recipes
Grouper Française, Seasoned Oven Browns, and Peas with Mushrooms
4 servings
35 minutes total
  • Prepare potatoes and begin to bake (10 minutes)
  • About 10 minutes into bake time, prepare grouper and begin to cook (15 minutes)
  • Prepare peas and serve (10 minutes)

Grouper Française

Ingredients

  • 2 large eggs (or ½ cup egg substitute)
  • ½ cup grated Parmesan cheese
  • ¼ cup flour
  • ¼ teaspoon seasoned salt
  • ⅓ cup canola oil
  • 4 (6 oz) grouper fillets (about 1 ½ lb)

Steps

    1. Combine eggs and Parmesan in shallow bowl; combine flour and seasoned salt in second bowl. Preheat large sauté pan on medium-high 2–3 minutes. Dredge fish in flour (coating both sides), then dip into egg mixture, allowing excess to drip off (wash hands).
    2. Place oil in pan; swirl to coat. Place fish in pan; cook 3–4 minutes on each side until flesh is opaque and flakes easily. Serve.
    Note: Always check fish for bones and cook to an internal temperature of 145°F.

Seasoned Oven Browns

Ingredients

  • 1–2 sprigs fresh rosemary
  • 2 tablespoons canola oil
  • ¼ teaspoon seasoned salt
  • ¼ teaspoon pepper
  • ¼ teaspoon roasted garlic
  • 1 (20-oz) package refrigerated diced potatoes with onions

Steps

    1. Preheat oven to 425°F. Snip rosemary (leaves only), using kitchen shears, (1 tablespoon), then place in medium bowl.
    2. Stir in remaining ingredients (except potatoes) until blended. Stir in potatoes until evenly coated, then spoon mixture into 2-quart baking dish; bake 25–30 minutes or until potatoes are tender and golden. Serve.

Serving Suggestions

  • Complete your meal with Cuban bread and berry-filled pie or pastries.
  • If grouper isn’t available, you can use haddock or mahi fillets. Also, you can use ½ teaspoon dried rosemary instead of fresh rosemary for the potatoes.

Grouper Française

Amount per ¼ recipe serving: Calories 320, Total Fat 13g, Sat Fat 3g, Trans Fat 0g, Chol 165mg, Sodium 390mg, Total Carb 8g, Fiber 0g, Sugars 0g, Protein 40g, Calc 10%, Vitamin A 10%, Vitamin C 0%, Iron 10%

Seasoned Oven Browns

Amount per ¼ recipe serving: Calories 190, Total Fat 7g, Sat Fat 0.5g, Trans Fat 0g, Chol 0mg, Sodium 320mg, Total Carb 31g, Fiber 0g, Sugars 0g, Protein 3g, Calc 2%, Vitamin A 2%, Vitamin C 4%, Iron 6%