Healthy Meals to Try at Home-Baked Grouper with Mango Relish

Healthy Meals to Try at Home – Baked Grouper with Mango Relish

Spring is a great time to try new things.  It’s a time of re-birth as the trees begin to bud and the flowers start to grow.  It’s also a time to set up our gardens and start living healthier! Fish is always a good source of protein, but it can be boring if you don’t pair it with the right, fresh ingredients.  At a Spring Hills Senior Community, our Signature Dining program has a farm to table approach which includes these fresh ingredients from our very own community garden or our aeroponic tower gardens.  Our grouper recipe by Brian Schleper, Director of Dietary Services at Spring Hills Cherry Hill includes some delicious citrus fruit to energize the palette, inspire the spirit and nourish the body.  Try this at home or contact a Spring Hills Senior Community Facility near you!

Ingredients:

  • 1 ½ pounds grouper
  • ¼ cup sugar free maple syrup
  • 3 tablespoons triple sec
  • 1 teaspoon lemon zest
  • ½ teaspoon salt
  • ¼ teaspoon black pepper – ground
  • 1 ½ cups mango – diced
  • ½ cup avocado – diced
  • 2 teaspoons red onion – diced
  • 2 teaspoons bell pepper – diced
  • 1 teaspoon cilantro – chopped
  • 1 tablespoon fresh lime juice
  • 2 ounces brown rice
  • 2 ounces broccoli

Directions:

  1. Combine syrup, Triple Sec and lemon zest in a small sauce pan, cook until reduced to ¼ cup (about 3 minutes).
  1. Sprinkle ¼ teaspoon salt and 1/8 teaspoon black pepper over fish; then brush fish with syrup mixture.
  1. Place fish on broiler pan and into oven at 350 degrees F for 10 minutes; turn after 5 minutes and baste with syrup mixture.
  1. Combine remaining ¼ teaspoon salt, remaining 1/8 teaspoon black pepper, mango, avocado, onion, bell pepper, cilantro and lime juice in a medium bowl. Place 2 oz. of mixture over fish before serving.

Serving Suggestion: Serve with brown rice and steamed broccoli; garnish with orange wedge. Nutritional Analysis:  Per Serving  – 4 (excluding unknown items): 328 Calories; 5g Fat (15.5% calories from fat); 35g Protein; 28g Carbohydrate; 3g Dietary Fiber; 63mg Cholesterol; 400mg Sodium.  Exchanges: 1/2 Grain (Starch); 4 1/2 Lean Meat; 0 Vegetable; 1 Fruit; 1/2 Fat.