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

  •  
 <span class="cutline_leadin">Ready in minutes: </span>Grilled pork with plum salsa and corn on the cob.

    Dinner in minutes

    Plum salsa puts grilled pork tenderloin over the top

    This Labor Day weekend, add a touch of color and flavor to your dinner with salsa made with juicy, ripe plums. They’re in season through October and give an intriguing sweet and tart flavor that’s a perfect topping for this 15-minute grilled pork dinner.

  •  
 <span class="cutline_leadin">Up in smoke:</span> This salad with orzo and sliced tomatoes gets a smoky note from smoked trout.

    Dinner in minutes

    Flavor billows from smoked trout salad

    This smoked fish salad is a light and simple dish for a hot summer night.

  •  
 <span class="cutline_leadin">Vegetarian times: </span>Use orzo to make this nutty pasta pilaf, an easy one-pot meal.

    Dinner in Minutes

    Pile this orzo pilaf onto your plate

    Here is a light, vegetarian summer supper that will keep your kitchen cool — no need to turn on the oven — and requires very little cleanup.

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