The grouper stew is a tasty and versatile fish dish to enjoy as a second course paired with bread or to season pasta, bringing an irresistible first course of fish to the table.
I prepared the grouper stew with whole wheat couscous, a delight.
Simply by varying the amount of added water and cooking times, with the same procedure you can obtain a thicker result [grouper stew] or a more brothy result [broth or grouper soup].
- Difficulty: Easy
- Cost: Medium
- Preparation time: 10 Minutes
- Portions: 2 people
- Cooking methods: Stove
- Cuisine: Italian
Ingredients
- 2 slices grouper
- 1 pinch garlic powder
- as needed onion
- 1 small glass white wine
- ml water (200-400)
- as needed tomato sauce (homemade)
- 1 vegetable bouillon cube (homemade)
- 1 pinch salt
- 1 pinch mixed peppercorns (with grinder)
- 1 packet saffron
- 1 pinch red chili pepper (finely chopped)
- 4.2 oz whole wheat couscous
- 4.2 oz fish broth (taken from the grouper stew)
- 1 tablespoon extra virgin olive oil (uncooked)
- 1 pinch mixed peppercorns (with grinder)
Preparation
Take the grouper slices out of the fridge at least half an hour before cooking them.
Wash them thoroughly under running water, let them drain in a colander, and dab any remaining water with kitchen paper towels.
They must be very dry.
In a hot pan/wok, brown a sprinkle of garlic powder and soften the onion.
Deglaze with a small glass of white wine.
Transfer the grouper slices and sear both sides.
Add:
• 200 ml of water if you want a thicker result + 4 tablespoons of tomato sauce;
• 400 ml of water if you want a more brothy result + 8 tablespoons of tomato sauce;
• a cube of vegetable bouillon;
• a pinch of salt;
• a pinch of pepper;
• a packet of saffron;
• a pinch of red chili pepper.
Let it cook on low heat for about 10 minutes until the stew reaches the desired thickness.
Your grouper stew is ready.
Enjoy your meal!
To be enjoyed as a fish second course paired with bread or to season pasta, bringing an irresistible first course of fish to the table.
I prepared the grouper stew with whole wheat couscous.
Whole wheat couscous
The success of the recipe depends primarily on the quality of the couscous, choose a couscous:
• with clear and simple instructions on the package;
• whole wheat [easily found at organic stores].
The caloric intake of an 80 g portion of couscous is very similar to that of a pasta serving: about 300 kcal [source: greenstyle.com]; for measurements, refer to your dietary plan, consider that 50 g is already a generous portion.
Originally from North Africa and widespread in the Mediterranean, couscous is made from coarsely ground durum wheat semolina, moistened with water, sieved, and worked with hands to form small grains.
Traditionally, it is steamed in a terracotta pot called a couscoussiere.
Take the necessary broth from the pan/wok to soak the couscous [same quantity as the couscous].
Prepare the whole wheat couscous following the package instructions:
• pour the couscous into a large bowl;
• add a teaspoon of extra virgin olive oil and mix with a fork;
• pour the hot broth over the couscous;
• cover and wait 5 minutes for it to swell.Fluff the couscous with a fork.
Grind the pepper and mix.
Plate the couscous first, then distribute the slices and drizzle with the grouper stew.
Grind a bit more pepper.
Your whole wheat couscous with grouper stew is ready.
Enjoy your meal!
Notes
Hyperglycemia, prediabetes, and diabetes.
Find dedicated recipes here.
Remember:
• start the meal with a generous portion of vegetables [raw or cooked];
• a balanced meal must contain all nutrients: carbohydrates, proteins, fats & fiber;
• always prepare it respecting the proportions and food combinations indicated in your dietary plan.
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