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4
6 - 8 ounces fresh or frozen grouper or catfish fillets
-
1/2
cup all-purpose flour
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1/2
cup finely chopped pistachio nuts or almonds
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1
teaspoon ground black pepper
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1/2
teaspoon salt
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1/2
teaspoon dried tarragon, crushed
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1/2
teaspoon dried basil, crushed
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1/4
cup milk
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1/4
cup lemon-flavored olive oil or olive oil
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1
15 1/4 ounce can tropical fruit salad, drained and coarsely chopped
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1
tablespoon white balsamic vinegar
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1
tablespoon lime juice
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1
tablespoon snipped fresh cilantro
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Lime wedges (optional)
1. Thaw fish, if frozen. Preheat oven to 450 degree F. Grease a 15x10x1-inch baking pan; set aside. Rinse fish; pat dry with paper towels.
2. In a shallow dish combine the flour, pistachios or almonds, pepper, salt, tarragon, and basil. Place milk in another shallow dish. Dip fish in the milk and then coat with the flour mixture, patting flour mixture onto fish, if necessary. Place in an even layer in the prepared pan. Drizzle fish with oil. Bake for 12 to 15 minutes or until fish flakes easily when tested with a fork.
3. Meanwhile, for salsa, in a small bowl combine the tropical fruit salad, vinegar, lime juice, and snipped cilantro. Serve salsa with fish. Accompany with lime wedges, if desired. Makes 4 servings.
- Servings Per Recipe 4,
- Calories 490,
- Protein (gm) 39,
- Carbohydrate (gm) 33,
- Fat, total (gm) 23,
- Cholesterol (mg) 64,
- Saturated fat (gm) 3,
- Monosaturated fat (gm) 14,
- Polyunsaturated fat (gm) 4,
- Dietary Fiber, total (gm) 3,
- Sugar, total (gm) 15,
- Vitamin A (IU) 389,
- Vitamin C (mg) 28,
- Thiamin (mg) 0,
- Riboflavin (mg) 0,
- Niacin (mg) 2,
- Pyridoxine (Vit. B6) (mg) 1,
- Folate (µg) 56,
- Cobalamin (Vit. B12) (µg) 1,
- Sodium (mg) 405,
- Potassium (mg) 1052,
- Calcium (DV %) 131,
- Iron (DV %) 4,
- Percent Daily Values are based on a 2,000 calorie diet
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