The Atlanta Journal-Constitution
Try tangy grouper recipe for fast weeknight meal
A tangy mustard coating gives this baked fish a great flavor and seals in the juices. I use two types of mustard in this recipe, Dijon and a grainy mustard. Any type of mustard with seeds can be used. This is a very simple recipe and, once it is in the oven, you can quickly make the barley.
Barley is used most often in stews and soups, but it is very good boiled and served as an alternative to rice. It adds a crunchy texture to the meal. Look for quickcooking barley, which cooks in half the time. Otherwise, regular barley can be used; it cooks in about 30 minutes.
Any type of fish fillet can be used. Adjust the time according to thickness of fish. A 1-inch fillet takes 15 minutes to bake in a preheated oven.
Rice can be substituted for barley if you prefer.
Preheat oven to 400 degrees.
Prepare fish and place in oven.
Make barley. To buy: 1 bottle Dijon mustard, 1 bottle grainy mustard, 1 bottle honey, 3/4 pound grouper fillet or other firm, non-oily fish, 1 package quickcooking pearl barley, 1 tomato and 1 bunch mint. Staples: Olive oil, vegetable oil spray, onion, salt and black peppercorns Wine suggestion: This spicy fish dish would sing with a nice big California chardonnay. thick, bake 15 minutes. A meat thermometer should read 140 degrees. Place fish on individual plates and pour pan juices over the top. Season with salt and pepper to taste. Serves: 2 Per serving: 257 calories (17 percent from fat), 4.8 grams fat (0.6 grams saturated, 2.3 grams monounsaturated), 60 milligrams cholesterol, 34 grams protein, 19.1 grams carbohydrates, 0.8 grams fiber, 655 milligrams sodium.
Bring water to a boil and stir in barley. When water returns to a boil, reduce the heat, cover and simmer 10 minutes. Drain. Place onion in a microwave-safe bowl and microwave on high 1 minute. Remove from microwave and add tomatoes and olive oil to the onion. Mix well. Add cooked barley, mint and salt and pepper to taste. Serves: 2 Per serving: 284 calories (24 percent from fat), 7.6 grams fat (1.1 grams saturated, 5 milligrams monounsaturated), no cholesterol, 6.7 grams protein, 49.9 grams carbohydrates, 10.3 grams fiber, 12 milligrams sodium.