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What has 25 calories per ounce, 27 grams of protein per serving, and only 1.5 total grams of fat?
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Nick Roche
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%20and%20made%20a%20part%20of%20your%20regular%20meal%20time%20entree%20at%20least%20once%20a%20week.%20It's%20relatively%20reasonable%20in%20price%20and%20can%20be%20prepared%20in%20a%20variety%20of%20ways,%20including%20sauteed,%20broiled,%20baked,%20poached,%20and%20in%20stews.%20It%20is%20a%20fairly%20firm%20white%20fish%20that%20a%20little%20goes%20a%20long%20ways%20to%20satisfying%20your%20hunger.%3C/p%3E%3Cp%3ERed%20Snapper%20can%20be%20purchased%20filleted,%20as%20steaks,%20or%20whole%20(ideal%20for%20baking%20with%20a%20white%20wine%20braise).%20Just%20remember,%20as%20with%20all%20fish,%20it%20doesn't%20take%20much%20time%20to%20cook%20-%20or%20overcook.%20Once%20overcooked,%20any%20fish%20should%20be%20given%20to%20the%20cat.%20If%20baked,%20it's%20best%20to%20preheat%20your%20oven%20to%20425F%20(210C),%20take%20your%20fillet%20or%20steak%20in%20an%20oven%20proof%20pan,%20drizzle%20a%20little%20olive%20oil%20or%20melted%20butter,%20salt%20and%20pepper,%20and%20bake%20on%20lower%20rack%20%20uncovered%20for%208%20to%2010%20minutes%20max%20for%20a%203/4%20to%201%20inch%20thickness.%20Check%20it%20at%208%20minutes,%20it%20should%20feel%20tender%20like%20the%20mound%20on%20top%20of%20your%20hand%20between%20the%20thumb%20and%20index%20finger.%20Remove%20it%20from%20the%20oven%20and%20let%20it%20set%20for%20a%20minute%20in%20the%20hot%20pan,%20then%20transfer%20to%20a%20heated%20serving%20platter.%20A%20squeeze%20of%20lemon,%20fresh%20minced%20basil%20or%20dill%20and%20you'll%20have%20yourself%20an%20entree%20that%20will%20be%20every%20bit%20as%20good%20as%20you%20will%20find%20in%20any%20fine%20restaurant.%3C/p%3E%3Cp%3EAnother%20great%20way%20of%20preparing%20Red%20Snapper%20is%20by%20a%20high%20heat%20saute%20for%20about%202%20minutes,%20then%20pouring%20a%20half%20cup%20of%20white%20wine%20or%20fish%20stock%20with%20minced%20garlic%20and%20shallots,%20reducing%20the%20heat,%20cover,%20and%20cook%20another%205%20minutes.%20This%20preparation%20is%20what%20is%20featured%20in%20this%20post.%20Remember%20an%20important%20factor,%20whenever%20possible,%20please%20select%20fresh%20cuts%20of%20fish.%20Smell%20it,%20it%20should%20have%20an%20almost%20odorless%20scent%20of%20the%20sea%20or%20fresh%20stream.%20If%20purchasing%20whole,%20make%20sure%20the%20fish%20scales%20are%20intact,%20shiny,%20and%20not%20dried%20out.%20The%20eyes%20should%20be%20clear%20and%20not%20milky%20or%20cloudy.%20If%20the%20fish%20department%20smells%20fishy%20when%20approaching%20it,%20turn%20around%20and%20walk%20away.%3C/p%3E%3Cp%3EIngredients%20needed%20for%20a%20serving%20of%204:%3C/p%3E%3Cp%3EPrepare%20enough%20steamed%20white%20rice%20for%204%20servings,%20usually%201%20cup%20of%20uncooked%20white%20Jasmine%20rice%20will%20work%20well.%20Have%20this%20ready%20about%2010%20minutes%20before%20fish%20is%20ready%20to%20serve.%20Follow%20cooking%20directions%20on%20package%20as%20they%20vary%20depending%20on%20what%20type%20of%20rice%20you%20choose%3C/p%3E%3Cp%3EIn%20a%20large%20saute%20pan%20large%20enough%20for%204%20pieces%20of%20fish,%20heat%20the%20tablespoon%20of%20olive%20oil%20over%20high%20heat.%20When%20oil%20is%20hot,%20place%20the%20fish%20in%20the%20pan%20and%20saute%201%20minute%20on%20each%20side.%20Next,%20add%20the%20garlic%20and%20shallots%20to%20the%20pan%20and%20saute%20for%20another%2030%20seconds.%20Finally,%20add%20the%20white%20wine,%20reduce%20heat%20to%20low,%20and%20cover.%20Continue%20to%20cook%20for%20another%205%20minutes.%3C/p%3E%3Cp%3EAfter%205%20minutes,%20remove%20pan%20from%20heat,%20place%20fish%20in%20a%20hot%20serving%20plate.%20Leave%20the%20liquid,%20shallots,%20and%20garlic%20in%20the%20pan.%20Return%20pan%20to%20heat,%20keeping%20heat%20on%20low%20to%20medium%20low.%20Add%20the%20tablespoon%20of%20vineager,%20a%20couple%20of%20tablespoons%20of%20the%20water%20to%20the%20pan.%20Now%20little%20by%20little,%20add%20a%20bit%20of%20the%20butter,%20all%20the%20while%20constantly%20stirring%20as%20the%20butter%20melts.%20Continue%20to%20slowly%20add%20the%20rest%20of%20the%20butter%20and%20the%20lemon%20zest.%20Stirring%20over%20low%20heat,%20make%20sure%20the%20butter%20does%20NOT%20come%20to%20a%20boil%20or%20you%20will%20separate%20the%20fats%20and%20you'll%20have%20a%20mess.%20When%20you%20have%20a%20nice%20smooth%20and%20silky%20sauce%20that%20coats%20your%20spoon,%20add%20salt%20and%20white%20pepper%20to%20taste.%20Once%20satisfied%20with%20the%20flavor,%20pour%20the%20sauce%20through%20a%20fine%20strainer%20into%20a%20sauce%20bowl.%20Discard%20the%20solids%20left%20in%20the%20strainer.%20Serve%20over%20the%20fish%20and%20rice%20on%20each%20individual%20guest%20dish%20and%20finish%20off%20with%20%20sprinkles%20of%20the%20fresh%20basil.%20Serve%20hot%20and%20enjoy.%3C/p%3E){kind=link}