Pistachio-Crusted Grouper with Mango-Pomegranate Salsa

Pistachio-Crusted Grouper with Mango-Pomegranate Salsa

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From: Diabetic Living Magazine

Grouper has a relatively mild flavor, but by adding the bold flavors of pistachio, mango and pomegranate, your taste buds will be delighted! This easy-to-prepare dinner takes just 40 minutes.

Ingredients 4 servings

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Original recipe yields 4 servings
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Nutrition per serving may change if servings are adjusted.
  • Pistachio-Crusted Grouper
  • 1 pound fresh or frozen skinless grouper fillets, about ½ inch thick
  • Nonstick cooking spray
  • ½ cup whole-wheat panko (Japanese-style bread crumbs)
  • ⅓ cup finely chopped, unsalted roasted pistachio nuts
  • ¼ teaspoon salt
  • ¼ teaspoon black pepper
  • ¼ cup refrigerated or frozen egg product, thawed, or 1 egg, beaten
  • Mango-Pomegranate Salsa
  • ¾ cup chopped, peeled mango
  • 1 kiwifruit, peeled and chopped
  • ¼ cup pomegranate seeds
  • 1 tablespoon thinly sliced green onion tops
  • ¼ teaspoon shredded lime peel
  • 1 tablespoon lime juice
  • ⅛ teaspoon crushed red pepper
  • Dash salt

Preparation

  • Prep

  • Ready In

  1. Prepare Pistachio-Crusted Grouper: Preheat oven to 425°F. Thaw fish if frozen. Rinse fish; pat dry with paper towels. Cut fish into 3- to 4-inch pieces; set aside. Line a 15x10x1-inch baking pan with foil. Coat foil with cooking spray; set aside.
  2. In a shallow dish, stir together panko, pistachio nuts, salt and pepper. Pour egg into another shallow dish. Dip one piece of the fish in egg, turning to coat completely. Allow excess to drip off. Dip fish into panko mixture, turning to coat. Place in prepared pan. Repeat with the remaining fish pieces.
  3. Bake 8 to 12 minutes or until fish flakes easily when tested with a fork.
  4. While fish is cooking, prepare Mango-Pomegranate Salsa. In a small bowl, combine mango, kiwifruit, pomegranate seeds, green onion, shredded lime peel, lime juice, crushed red pepper and dash salt. Serve with baked fish.

Nutrition information

  • Serving size: 3½ ounces cooked fish and about ⅓ cup salsa
  • Per serving: 247 calories; 6 g fat(1 g sat); 4 g fiber; 21 g carbohydrates; 28 g protein; 30 mcg folate; 42 mg cholesterol; 9 g sugars; 644 IU vitamin A; 29 mg vitamin C; 60 mg calcium; 2 mg iron; 285 mg sodium; 819 mg potassium
  • Nutrition Bonus: Vitamin C (48% daily value)
  • Carbohydrate Servings:
  • Exchanges: 3½ lean protein, 1 starch, ½ fruit

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