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.

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.

HERB-CRUSTED GROUPER

Olive oil spray

¾ pound grouper fillet

1 teaspoon olive oil

2 tablespoons pine nuts

¼ 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 ½-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.

HOT-SPICY BROWN RICE

2 cups water

½ cup quick-cooking (10-minute) brown rice

½ 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.

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