Grilled grouper with olive oil, lemon and orange

A recipe by Giannis Gkelntis, published in Veropoulos recipes brochure “Menu” (issue 5, June 2006), photograph taken by www.cookinglight.com

Ingredients for 4 Persons

• 4 grouper fillets (around 180 gr. each)
• 1 lettuce
• 1 radicchio
• 1 bunch of rocket
• Juice of 1 lemon
• Juice of 1 orange
• Olive oil
• Salt, pepper

Directions

1. Oil fish and sprinkle with salt and pepper. Grill fish until “grill lines” appear on both sides. Then, transfer fish in a pan and bake in a preheat oven at 200 ^οC for 12 more minutes.
2. Wash carefully and drain vegetables well. By hand, cut them in large pieces.
3. By using a blender stir lemon and orange juice, olive oil, salt and pepper.
4. Pour salad and groupers with the vinaigrette.

NUTRITIONAL COMMENT

Fish is one of the main representatives of the Mediterranean diet and it is recommended to be consumed once to twice a week. Although for most fish is not their favorite choice, by using the appropriate ingredients fish recipes can please the most demanding of you.

Grouper, and fish in general, are rich in vitamins-A, D and B3-, sodium, calcium and phosphorus. In particular, grouper belongs to the group of fatty fish, those that are rich in omega-3 fatty acids, a nutrient that is linked to many health benefits. Among other things, omega-3 fatty acids can reduce the likelihood of coronary artery disease, as they lower blood pressure and have antithrombotic activities. Furthermore, they prevent certain types of cancer and contribute to the well-functioning of the brain. Compared with meat, fish contains much lesser amounts of saturated fat and it is easier to cook and digest.

The combination of vegetables makes up a colorful salad with great flavor and rich in a variety of vitamins and minerals. Lettuce is rich in antioxidant vitamins A and C, folate, manganese and chromium. Radicchio, except from vitamin C, it contains significant amounts of vitamin K, a vitamin needed for blood clotting and bone health. Rocket is a good source of folic acid and vitamins A, C and K. Orange and lemon juice enriches this recipe with extra doses of vitamin C. Finally, like any other salad, so this is rich in fibers, which help in proper bowel function, cholesterol reduction and weight loss.

The variety of nutrients in this recipe makes it a full, nutritious and light meal that can be consumed without fear by people with chronic health problems.

Bon appétit!

Email me at katerinakyriakou@hotmail.com for any questions!