First, I have to apologize that I did not take a picture of the plate this time so I had to put a picture of “Mr. Grouper” from Bubble Guppies. He’s kind of cute and is not quite something I would want to filet, his being a cartoon and all. (And, please note that no cartoons were harmed while writing this blog post.)
The whole idea behind pre-diabetic cooking is to control the carbohydrate intake (you need about 30 grams per meal) and to make sure that you are getting the right kind of carbs for your diet. (think whole wheat, fruits and vegetables) I think this is one of the reasons that most of the literature points people in the direction of making sure that fruit is part of every meal. True a lot of fruits are full of sugar but the ones recommended for pre-diabetics and diabetics alike are berries. YUM! For any of you living near Maine or the New England area blueberries come to mind as the berry of choice along with your basic strawberries, raspberries and such. I have a high school classmate that said in our yearbook “Essence of blueberries is all you need to exist” and I would have to agree. So if you are cooking for a pre-diabetic make sure to include the berries, in their natural form of course.
This recipe was one of those thought up on a long ride one of these past weekends. For whatever reason, the leek and mushroom combination kept popping into my head which was kind of weird because before this time I had never cooked with leeks. (channeling a chef from the past maybe?) They are a fine vegetable, however, and are akin to very mild scallions only much bigger. I like this recipe because it is easy and the way that it is baked deep seats the flavors into the fish. So without further adieu here is the recipe. Later this week I will put out here the “how to” for the vegetable stock I made from the leftover parts of the leeks.
Grouper done with Leeks and Mushrooms
3 – Large Grouper Fillets (mine totaled about 2.5 lbs)
4 – Leeks
2 pts – Mixed mushroom slices (if you cannot find these use a mushroom with a lot of earthy flavor like Portabellas or Cremini and mix them with Shitakes, Oyster and other flavorful mushrooms)
7 – Garlic cloves (fine diced)
1 – Handful fresh parsley (or a bit more, coarse chopped)
16 oz – Mushroom broth (you could also do vegetable stock but the mushroom broth gives a better flavor)
1 pinch – Sea Salt per fillet ( use coarse ground and only put 3 to 4 granules each)
Coarse ground Black Pepper (a couple of grinds per fillet)
Prepare the leeks (you are going to use the white parts) by cutting the white part off and slicing the long way into shreds. Wash between the leaves because a lot of dirt can get caught in there and I am pretty sure the grocery store has not washed them for you ahead of time. Save the green parts of the leeks to make vegetable soup stock.
Spray the bottom of a 9 X 13 baking dish with a non-caloric cooking spray and arrange the fillets evenly across the dish. Pour in the mushroom broth so that it surrounds each of the fillets. Next, salt and pepper the fish and arrange leeks, mushrooms, garlic and parsley more around the fillets than on them. The reason for putting the ingredients around as opposed to on top is that you are going to steam cook the fillets and allow the fish to absorb those flavors. Tightly cover the baking dish with foil and bake at 375 degrees for about 40 minutes or until fish flakes easily.
This was served with a wild rice pilaf made with lightly sautéed mushrooms and sweet onions, roasted cauliflower and asparagus. On the side, there was also a berry salad with blueberries, raspberries, blackberries, strawberries and some kiwi for good measure.
The Well Fed Cyclist