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Grouper can be baked or broiled, but here it's cooked on the stovetop in a sauce of garlic, tomatoes, capers, green olives and chilies.

Serves 4

Grouper is a good source of B vitamins, iron and potassium.

Sprinkle the grouper steaks on both sides with 1/8 teaspoon of the pepper. In a large, nonstick frying pan, heat 1 1/2 teaspoons of the olive oil over medium-high heat. Add the fish to the pan and sear on both sides until lightly browned, about 2 minutes a side. Transfer to a plate and keep warm.

Reduce the heat to medium and add the remaining 1 tablespoon olive oil to the pan. Add the onion and saute until soft and lightly golden, about 6 minutes. Add the garlic and saute until softened, about 1 minute. Add the tomatoes, olives, capers and jalapeno and simmer for 10 minutes to allow the flavors to blend. Stir in the remaining 1/8 teaspoon pepper. Return the fish to the pan. Cover and simmer until the fish is opaque throughout when tested with the tip of a knife, 6 to 8 minutes.

Transfer the grouper steaks to warmed individual plates. Stir the lime juice into the vegetables and pan juices. Spoon some sauce over each steak. Serve immediately.

• 4 grouper fillets or steaks, each 5 ounces and about 1-inch thick
• 1/4 teaspoon freshly ground black pepper, divided
• 1 1/2 tablespoons extra-virgin olive oil
• 1 yellow onion, finely chopped
• 2 cloves garlic, minced
• 3 tomatoes, peeled and seeded, then diced
• 5 large pimento-stuffed green olives, sliced
• 1 tablespoon capers, rinsed
• 1 jalapeno chili, seeded and cut into 1-inch julienne
• 2 tablespoons fresh lime juice

DASH Eating Plan Servings

Diabetes Meal Plan Choices

Mayo Clinic Healthy Weight Pyramid Servings

Nutritional analysis per serving