MONTGOMERY, AL (WSFA) - 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 oil
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.