Grouper:
½ cup yellow cornmeal
½ teaspoon salt
¼ teaspoon ground red pepper
¼ cup 2-percent reduced-fat milk
4 grouper fillets, 6-oz.
cooking spray
Tartar sauce
½ cup low-fat mayonnaise
2 tbsp green onions, chopped
1 tbsp sweet pickle relish
1 ½ tsp capers
1 ½ tsp fresh lemon juice
½ tsp Worcestershire sauce
Additional ingredient
4 hamburger buns, split
Preheat oven to 450 degrees.
To prepare grouper
Combine cornmeal, salt, and red pepper in a shallow dish, stirring well with a fork.
Place milk in a shallow bowl.
Dip each fillet in milk; dredge in cornmeal mixture.
Place fish on a baking sheet coated with cooking spray.
Bake at 450 degrees for 10 minutes or until fish is done, turning once.
To prepare tartar sauce
Combine mayonnaise and next 5 ingredients (mayonnaise through Worcestershire), stirring with a whisk.
Spread about 2 tablespoons tartar sauce over cut sides of each bun; place one fish fillet on bottom half of each bun.
Top fillets with the remaining bun halves.
Sugar: 6g
:
Calcium: 340mg
Calories: 1107kcal
Carbohydrates: 42g
Cholesterol: 339mg
Fat: 19g
Fiber: 3g
Iron: 10mg
Potassium: 4507mg
Protein: 181g
Saturated Fat: 4g
Sodium: 1287mg
Vitamin A: 1492IU
Vitamin C: 3mg
