Fresh parsley and pine nuts top quickly broiled grouper. Hot, spicy peanuts add a crunchy kick to 10-minute brown rice and broccoli for this 15-minute dinner.
When fish is really fresh, it needs only a few minutes to cook. One way to determine freshness is to ask when the fish was put on display. If buying a whole fish, the eyes should be clear and the gills red. A fillet should be firm and spring back when touched.
This meal contains 517 calories per serving with 35 percent of calories from fat.
Fred Tasker's wine tip: I'd pour a big, rich California chardonnay with nut-enriched meal.
• Any type of non-oily fish fillet can be used. To check for doneness, stick the point of a knife into the flesh. If the flesh is opaque, it is ready.
• Green beans, zucchini or another green vegetable can be used instead of broccoli.
• Heat broiler.
• Make rice.
• Broil fish.
• While fish and rice cook, make herb topping.
Here are the ingredients you’ll need for tonight’s Dinner in Minutes.
To buy: 3/4 pound grouper fillet, 1 package pine nuts, 1 bunch parsley, 1 package quick-cooking (10 minute) brown rice, 1/2 pound broccoli florets, 1 container unsalted peanuts, 1 bottle cayenne.
Staples: olive oil, salt and black peppercorns
Linda Gassenheimer is the author, most recently, of “Fast and Flavorful: Great Diabetes Meals from Market to Table.” Her website is dinnerinminutes.com. Follow her on Twitter @lgassenheimer.