Baked Cheesy Cauliflower and Baked Grouper Steaks in Parchment Paper…Low Calorie and Tasty Recipes

I hope everyone is settling into the New Year. This week was action packed with some of the goals I mentioned in the last post for the Ten in Ten Challenge.Staring last Sunday I have successfully maintained a 1200 a day calorie intake using My Fitness Pal as a Guide. Counting calories is a drag but this application on my phone makes its easier and I can save foods and info to use again. So it does get easier. I’m not for deprivation at all,and have incorporated going out and social functions in the mix. So yes I have a had a glass or two of wine, just knowing that goes against my calorie intake. I joined a gym and worked out 3 days in a row. Entering the workouts of course increased my calorie allotment because of what was burned. All this activity had me loosing 1 pound by Fridays weigh in. Not bad and totally in syncs with my goals.So that’s my brief week and I don’t want to bore you any more , for Ten in Ten.

I was craving a good fish, so I went to a fish wholesaler and settled on Grouper for the price and size. I love Isaacson and Stein .

Its a gritty place and any sort of fish you want is there fresh or frozen. Once you pay, they can clean it and gut it. I had mine cut up in steaks. I had him give the head and tail for stock later.Big mistake as Certain Someone is funny about bones and such. He like his fish totally filleted and devoid of skin and bones. While he liked this dish , he wasn’t a happy camper with the bones.But the big firm chunks of white fleshed Grouper are so satisfying and pretty mild in flavor. As for me, I love a good fish steak. You can make this recipe in either form. Another cool time saving fact is that you can bake them at the same time on a lipped baking sheet. They finish in about 15 minutes.
I found another site to give you an idea of how many calories are in each recipe. The information comes courtesy of Calorie Count. I have used other sites before to calculate, so its great when you want to create but also need a idea of what the nutritional value is. This whole dinner comes in at 499 calories . Not bad at all.Click on the detailed links at the end of each recipe for a complete analysis.

Baked Cheesy Cauliflower

Nutrition Facts

Serving Size 124.5g

Amount Per Serving

Calories 123

Calories from Fat 68

% Daily Value*

Total Fat 7.5g


Saturated Fat 4.7g 23%

Trans Fat 0.0g

Cholesterol 21mg 7%

Sodium 166mg 7%

Total Carbohydrates 6.9g 2%

Dietary Fiber 1.7g 7%

Sugars 3.3g

Protein 8.1g

Vitamin A 5%

Vitamin C 53%

Calcium 21%

Iron 2%

* Based on a 2000 calorie diet

Nutritional details are an estimate and should only be used as a guide for approximation.

Serves 4

1 head Cauliflower

4 cloves Garlic
1/2 cup Low fat milk

1 tbsp unsalted butter

3/4 cup low moisture mozzarella cheese

salt and pepper to taste
Steam head of cauliflower and garlic cloves until soft. Drain, add milk. Mash with immersion blender. Add cheese and butter and mix until blended. Spoon in ramekins and bake at 450 F until golden.

More info here.

Baked Grouper Steaks in Parchment Paper

Nutrition Facts

Serving Size 262.3g

Amount Per Serving

Calories 376

Calories from Fat 139

% Daily Value*

Total Fat 15.4g 24%

Saturated Fat 2.4g 12%

Trans Fat 0.0g

Cholesterol 95mg 12%

Sodium 158mg 7%

Total Carbohydrates 6.2 g 2%

Dietary Fiber 1.5g 6%

Protein 1.3g

Sugars 1.1g

Vitamin A 10 %

Vitamin C 39%

Calcium 1%

Iron 4%

* Based on a 2000 calorie diet

Nutritional details are an estimate and should only be used as a guide for approximation.

Serves 2

2 grouper steaks
1 tomato chopped
1/3 cup chopped sun dried tomatoes
1 dried onion flakes
1 tsp balsamic
1 1/2 tbsp olive oil

salt and pepper to taste


Wash and dry Grouper steaks.Place in the middle of a piece of parchment paper. Mix chopped tomato, sun dried tomato, salt, pepper, dried onion flaked, balsamic, and some olive oil in a bowl. Spoon tomato mixture on top of fish . Drizzle remaining oil on top. Season with salt and pepper to taste. Fold and seal grouper in the parchment paper. Bake at 450 f for approx 10-15 minutes or until paper starts to brown.

More Info here.