Dinner in minutes

Pine nuts and peanuts add richness and crunch to 15-minute fish dinner

 
 
Herb Crusted Grouper and Hot-Spicy Brown Rice
Herb Crusted Grouper and Hot-Spicy Brown Rice
CW Griffin / miami herald staff

Main dish

Herb-Crusted Grouper

Olive oil spray

3/4 pound grouper fillet

1 teaspoon olive oil

2 tablespoons pine nuts

1/4 cup chopped fresh parsley

Salt and freshly ground pepper

Heat broiler. Line a baking sheet with foil and spray it with olive oil spray. Place grouper on sheet and spray with olive oil spray. Place sheet under boiler 3 to 4 inches from heat source. Broil 3 minutes, turn and broil 4 minutes for 1/2-inch-thick fillet.

Heat oil in a small skillet over medium heat and add pine nuts. Sauté 1 minute or until pine nuts start to turn golden. Remove from heat and toss with parsley. Remove grouper from broiler and divide between 2 dinner plates. Add salt and pepper to taste. Spoon pine nuts and herbs on top. Makes 2 servings.

Per serving: 242 calories (37 percent from fat), 9.8 g fat (1.6 g saturated, 4.7 g monounsaturated), 60 mg cholesterol, 35.2 g protein, 2.1 g carbohydrates, 0.7 g fiber, 96 mg sodium.


Side dish

Hot-Spicy Brown Rice

2 cups water

1/2 cup quick-cooking (10-minute) brown rice

1/2 pound broccoli florets (about 3 cups)

2 tablespoons unsalted peanuts

1/8 teaspoon cayenne

2 teaspoons olive oil

Salt and freshly ground pepper

Place water in a medium saucepan over high heat. Add rice and broccoli and bring to a boil. Reduce heat to medium-low and cover. Simmer 10 minutes. Water should be absorbed and rice cooked. If water runs dry, add a little more to allow rice to finish cooking.

Meanwhile toss peanuts with cayenne. Remove rice from heat and add the peanuts, olive oil and salt and pepper to taste. Makes 2 servings.

Per serving: 275 calories (35 percent from fat), 10.5 g fat (1.3 g saturated, 5.6 g monounsaturated), no cholesterol, 9.5 g protein, 40.8 g carbohydrates, 2.8 g fiber, 35 mg sodium.


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.

Helpful hints

• 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.

Countdown

• Heat broiler.

• Make rice.

• Broil fish.

• While fish and rice cook, make herb topping.

Shopping list

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.

Read more Dinner In Minutes stories from the Miami Herald

  • Dinner in minutes

    Dinner in Minutes: Filipino adobo chicken

    Mild, tangy Chicken Adobo is one of the national dishes of the Philippines. The meat stews in a vinegar sauce cooked slowly over low heat. When University of Miami author and creative writing professor Evelina Galang asked me “Why aren’t there more Filipino restaurants,” I decided to create this quick dinner. This shortened version has the flavors without the hours.

  •  
Mu Shu Pork Wrap with Bok Choy

    Dinner in minutes

    Dinner in Minutes: Mu Shu Pork Wrap with Stir-Fried Bok Choy

    This is a quick take on a popular Chinese classic. It’s made with sautéed pork tenderloin and shredded cabbage, which cook in just a few minutes in a hot wok. I have used whole wheat tortillas as the wrap.

  •  
Linda Gassenheimer’s Dinner in Minutes with Shepherd’s Pie for March 13 column Dinner In Minutes in the Food section.

    Dinner in minutes

    Dinner in minutes: Shepherd’s Pie

    Shepherd’s Pie is a traditional pub dish. Some claim it as British, others as Irish. In either case, it’s a quick dish to help celebrate St. Patrick’s Day. It’s made with cubes of preferably lamb but also beef, veal or pork, and vegetables and a tomato-based sauce. Top it with mashed potatoes and cheese.

Miami Herald

Join the
Discussion

The Miami Herald is pleased to provide this opportunity to share information, experiences and observations about what's in the news. Some of the comments may be reprinted elsewhere on the site or in the newspaper. We encourage lively, open debate on the issues of the day, and ask that you refrain from profanity, hate speech, personal comments and remarks that are off point. Thank you for taking the time to offer your thoughts.

The Miami Herald uses Facebook's commenting system. You need to log in with a Facebook account in order to comment. If you have questions about commenting with your Facebook account, click here.

Have a news tip? You can send it anonymously. Click here to send us your tip - or - consider joining the Public Insight Network and become a source for The Miami Herald and el Nuevo Herald.

Hide Comments

This affects comments on all stories.

Cancel OK

  • Marketplace

Today's Circulars

  • Quick Job Search

Enter Keyword(s) Enter City Select a State Select a Category