The Mediterranean diet's claim to health fame is a focus on
seafood, lean meats, vegetables, fruits and extra virgin olive oil. With easy
access to fresh Alabama Gulf seafood, it is easy to bring the healthful ideas behind
the Mediterranean diet straight to your dinner table.
Pan Seared Grouper Mediterranean
4 6- to 8-ounce grouper filets
(scamp, amberjack or red snapper may be substituted)
Kosher or Sea salt
Freshly ground black pepper
2 tablespoons extra virgin olive
Zest and juice of 2 lemons
(approximately 1/4 cup juice)
2 tablespoons capers, rinsed
1/2 cup white wine
Garnish with freshly chopped
Italian flat-leaf parsley
Lightly season each side of the filets with salt and pepper.
In a large non-stick
skillet, heat the oil. When hot, add the grouper filets, "skin side" down,
cooking until the bottom is nicely browned and golden, 3 to 5 minutes. Turn the
filets over and then add the lemon juice, zest, capers and wine. Cover the pan
(in case the wine starts to "pop" when added to the fish), cooking the filets
until done—the flesh is firm and flakes when tested with a small knife, about 4
to 6 minutes.
Plate the filets and pour the lemon/caper pan sauce over the
filets, garnishing with chopped parsley. Serve with lemon wedges.
Mark Leslie Recently seen on NBC's Today Show, Mark Leslie loves to cook for anyone with an appetite, vacations in Italy every year and lives to eat his way through every plate of pasta and cone ofMore >>
Mark Leslie, recently seen on NBC's Today Show, loves to cook for anyone with an appetite, vacations in Italy every year and lives to eat his way through every plate of pasta and cone of gelato placedMore >>