Blackened Grouper w/ Whole Grain Medley and Sugar Snap Peas

February 7, 2015 at 6:47 PM | Posted in fish, Uncle Ben's Rice | Leave a comment
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Today’s Menu: Blackened Grouper w/ Whole Grain Medley and Sugar Snap Peas


Blackened Grouper Rice 010

A taste of Spring was in the air! It’s been a sunny day out with a high in the mid 50’s! Which is nice but you have to remember it’s only February and a whole lot of Winter left. Went to Meijer and Kroger early this morning for a few items. Came back home and took my Mom’s car up and had washed. Spent some time outside enjoying the Weather and then came back in and baked a pan of Philadelphia Marble Walnut Brownies! For dinner tonight I prepared a Blackened Grouper w/ Whole Grain Medley and Sugar Snap Peas.



Blackend Grouper Grain Carrots 001

I’ll be using the Gulf Coast Grouper that I in the freezer. It’s the last piece of the Fillets a friend of mine gave on their return from Florida. I put it in the fridge to thaw overnight. To prepare it I rinsed the fillets off in cold water and patting dry and cut it into smaller pieces. I melted a tablespoon of butter, Blue Bonnet Light Stick Butter. I then brushed both sides of the fillets with the Butter and seasoned them with Sea Salt and then with Zatarain’s Blackened Seasoning. I then I got out my favorite skillet, The Cast Iron Skillet. When the pan was fully heated, on medium heat, I added my Grouper. At this point turn on your Stove Overhead Exhaust Fan on, it will start smoking from the seasoning. Cooked it about 4 minutes per side, and it was ready for the table! Cast Iron Skillets are perfect to use for any cooking but especially when Blacken something. The Skillet heats up and holds it heat and the heat evenly distributes across the Skillet, perfect for Blackening Meats. This fish turned out so good, hard to describe! Moist and bursting with flavor. Just something about Gulf Seafood. The Zatarain’s Seasonings are perfect for any Seafood.



Blackened Grouper Rice 013
For one side I prepared some Uncle Ben’s Ready Whole Grain Medley. I love the Whole Grain Medley, It has Brown Rice,Red Rice, Wild Rice. It’s only 210 calories and 35 net carbs per serving. It comes in a microwave pouch, just heat for 90 seconds and it’s ready! I also heated up a bag of Walmart Marketside Sugar Snap Peas, just microwave in the steamable bag for 2 minutes and done! For dessert later, I baked a pan of Philadelphia Marble Brownies, I’ll have a Brownie Square. I’ll post the recipe for these on the next post.



Kitchen Dictionary: grouperBlackend Grouper Grain Carrots 005
A fish weighing from 5-15 pounds. The flesh is lean and firm, but the skin is strongly flavored and should be removed before cooking. Popular varieties are the black grouper, Nassau grouper, red grouper and yellowmouth/yellowfin grouper.

Season: available year-round
* How to prepare: braise, grill, poach, saute, steam
* Matches well with: garlic, honey, lemon, mustard, spinach, white wine
* Substitutions: halibut, sea bass, snapper

Popular Grouper Recipes
* Baked Grouper Creole/Parmesan
* Blackened Grouper
* Caribbean Jerk Grouper

Nutrition Facts
Calculated for 1 fillet
Amount Per Serving %DV
Calories 238
Calories from Fat 23 (9%)
Total Fat 2.6g 4%
Saturated Fat 0.6g 3%
Monounsaturated Fat 0.0g
Polyunsaturated Fat 0.8g
Trans Fat 0.0g
Cholesterol 95mg 31%
Sodium 137mg 5%
Potassium 1250mg 35%
Total Carbohydrate 0.0g 0%





90 seconds
Now, in just 90 seconds, you can have a delicious wholesome medley of whole grain brown rice, wild rice and red rice, perfectly seasoned with herbs and spices. Plus, it’s made with 100% whole grains and meets the full daily requirement of whole grains in just one serving!

The rice that’s always ready to enjoy. Now you can have a delicious wholesome medley of whole grain brown rice, wild rice and red rice, perfectly seasoned with herbs and spices in just 90 seconds. Plus, it’s 100% whole grains and meets the full daily requirement of whole grains in just one serving! This microwaveable pouch also eliminates prep and cleanup. UNCLE BEN’S®. ‘Perfect Every Time’®.

Nutritional Claims & Product Benefits:

Meets the full daily requirement of whole grains‡
Cholesterol Free
0g Trans Fat
No Saturated Fat
100% Whole Grain
Good Source of Fiber
‡USDA Dietary Guidelines recommend eating 3 servings (48g) or more of Whole Grains daily.

Squeeze pouch to separate rice.
Tear 2 inches to vent.
Heat on HIGH for 90 seconds.
Cooking time for 2 pouches – 2 ½ minutes. Microwave times may vary. Take care when handling and opening the hot pouch. Refrigerate unused portion.

In the Skillet
Gently squeeze the sides of the pouch to break apart the rice, and pour contents into a skillet. Add 2 Tbsp. of water and heat.
Stir rice occasionally until heated thoroughly.
Serve immediately.

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