I let the microwave do most of the work for this easy dinner with fresh snapper. It saves time and energy and means fewer pots to wash. The sauce for the snapper and the roast potatoes and green beans are cooked in the microwave.
The snapper takes only a few minutes to saute and then the sauce is spooned on top. After the potatoes and green beans are microwaved, they are finished in the same skillet used to cook the snapper. This gives them a crispy finish.
There are many types of snappers; any will work for this recipe. Whole grain mustard is part of the honey sauce. It's made with mustard seeds that are ground just enough to form a paste but doesn't break down all of the seeds. It gives a thick coarse texture to this sauce.
Helpful hints:
You can use any type of white, flaky fish fillet such as sole or tilapia.
You can use any type of small or baby potato. They should be about 3 to 4 inches.
You can find roasted red peppers in jars in the condiment section of the store.
Shopping list:
To buy: ¾ pound yellowfin snapper (or other flaky white fish), 1 bottle honey, 1 jar whole-grain mustard, 1 lemon, 1 pound small or baby potatoes, ½ pound green beans and 1 jar roasted red peppers.
Staples: olive oil, salt and black peppercorns.
Honey lemon snapper
2 tablespoons honey
2 tablespoon wholegrain mustard
1 teaspoon lemon zest plus 4 teaspoons lemon juice
3 teaspoons olive oil, divided use
¾ pound yellowfin snapper
Salt and freshly ground black pepper
Mix honey, wholegrain mustard, lemon zest, lemon juice and 1 teaspoon olive oil together in a microwave safe bowl. Heat a skillet over medium-high heat and add the remaining teaspoon olive oil. Add the snapper skin side down. Cover skillet with a lid. Saute five minutes, remove lid and turn snapper over. Return the lid to the skillet and cook for two minutes. A meat thermometer should read 130 degrees.
While the snapper sautes, microwave the sauce on high for 20 seconds or until it is bubbling. Divide the snapper between two dinner plates and spoon the sauce on top. Save the skillet for the potatoes and green beans.
Yield two servings.
Per serving: 303 calories (28 percent from fat), 9.6 grams fat (1.5 grams saturated, 4.0 grams monounsaturated), 60 milligrams cholesterol, 35.5 grams protein, 18.9 grams carbohydrates, 0.6 grams fiber, 275 milligrams sodium.
Roast potatoes with green beans
1 pound small/baby potatoes
2 tablespoons water
½ pound green beans, trimmed and cut into 1-inch pieces, about 1 cup
2 teaspoons olive oil
Salt and freshly ground black pepper
½ cup sliced bought roasted red peppers
Wash potatoes; do not peel. Cut them in half and place in a microwave safe bowl with the water. Cover with a plate or plastic wrap and microwave on high for four minutes. Potatoes should be soft. Add another minute, if needed. Add green beans to the bowl, cover again and microwave on high for one minute. Remove and set aside until the fish has been removed from the skillet.
Add the olive oil to the skillet and place over high heat. Add the potatoes cut side down and green beans. Saute, stirring as they cook, three to four minutes until the potatoes are golden. Add salt and pepper to taste. Divide in half and place on plates with the snapper. Spoon roasted red pepper slices over the potatoes and green beans.
Yield two servings.
Per serving: 245 calories (19 percent from fat), 5.2 grams fat (0.8 grams saturated, 2.2 grams monounsaturated), no cholesterol, 6.9 grams protein, 46.5 grams carbohydrates, 7.8 grams fiber, 55 milligrams sodium.
Linda Gassenheimer is the author of more than 30 cookbooks, including her newest, "The 12-Week Diabetes Cookbook."