Whenever I'm out at my local grocery store, I make a point of stopping at the fish counter to chat up my fishmonger friend. Last time, I happened upon some beautiful looking grouper fillets and my mind immediately went to something quick and fuss-free like a baked fish dinner.
This baked grouper recipe gets its bold Mediterranean kick from a few spices and a combination of favorites: fresh garlic, tomatoes, olives, lemon juice, and extra virgin olive oil. I use the more readily available red grouper, a white fish from the sea bass family.
Some good options, as I mentioned earlier: red snapper fillets, cod, halibut, haddock, or sea bass. Here, we give it a quick coating in some Mediterranean spices including cumin, oregano, and paprika for color and depth.
More Mediterranean Flavor Makers: in addition to the spice mixture, we add in fresh minced garlic, fresh lemon juice, and excellent extra virgin olive oil. This trio is essential to creating the bright and bold Mediterranean flare to this recipe.
The olives here contribute a distinctive rich, salty, slightly tangy flavor--a bit of Greek twist. I love using dill here; it's grassy with a bit of anise-like licorice flavor works well with fish.
Pat fish fillets dry and season on both sides with kosher salt. Prepare the spice mixture of cumin, oregano and paprika in a small bowl, then season the fish well on both sides.
Bake for about 12 to 13 minutes or until the fish turns opaque and flakes easily using a fork. TIP: You've heard me say this earlier, no one likes dry fish so avoid overcooking your grouper.
Easy baked grouper recipe, prepared Mediterranean -style with a few spices and bold fresh flavors, including garlic, lemon juice, tomatoes and olives. Ready in just over 20 minutes, this healthy, low-carb baked fish recipe is perfect for any night of the week.
Scale1x2×3x 1 ½ lb grouper fillet (or a similar fish) kosher salt 1 tbsp dry oregano 1 to 1 ½ tsp ground cumin 1 tsp sweet paprika ½ tsp black pepper 4 large garlic cloves, minced Juice of 1 large lemon, more for later Extra virgin olive oil (I used Early Harvest Greek extra virgin olive oil) 6 to 8 oz cherry tomatoes, halved 6 to 8 pitted Kawabata olives, sliced Chopped fresh dill (about ¼ oz or so) Heat oven to 400 degrees F. Pat the fish dry and season with salt on both sides.
Bake in heated oven for 12 to 13 minutes, or until the fish is opaque and easily flakes with a fork. Adjust cooking time as needed and use an instant read thermometer (per tip above) to determine when your fish is ready.
Visit Our Online Shop to browse our Greek extra virgin olive oils, all-natural and organic spices and more! Diving in the Mediterranean Sea means having the chance to meet a Mobile ray, a Mola, a Blue Skin shark including the possibility to meet the star “The Mediterranean Sea Grouper ”.
Icon of the Mediterranean, sought after by divers and photographers, the Brown Grouper is a creature of mystery. Also called Backgrounder, MediterraneanGrouper or Epimetheus marginates by scientists, it is a massive fish up to 1.50 meters per 100 kg that can live up to 50 years.
It is located at the end of the food chain with a primordial role in the regulation of populations, which makes it an essential species in the survival of the ecosystem. After this period, the youngest (5 to 10 years old) are able to become females, then change sex and become males towards the end of their lives.
As a result of this sad observation, the MediterraneanGrouper is classified EN (endangered) on the global red list of the IUCN and is subject to protection at the national and European level (Barcelona Convention, Bern Convention, National Moratoria). During your next dive with Click-Dive in the surroundings of Marseille and Port CROS, open your eyes, you might have the chance to see and approach this big mysterious fish, a treasure of the Mediterranean Sea.
This recipe for MediterraneanGrouper features delicate, flakes grouper fillets that have been quickly pan-seared and then covered with a flavorful light topping made with lemons, briny olives, and capers. Not only is this easy-to-make MediterraneanGrouper packed with flavor, but as a bonus, it is also a light and healthy fish entrée.
It’s a wonderful option for a quick weeknight dinner because you can have it on the table in less than 20 minutes. However, if you don’t ready access to have grouper, this recipe also works with any other fresh mild white fish such as halibut, sea bass, red snapper, or even golden tile fish, sometimes called the “poor man’s grouper.” Lemon: a common ingredient in Mediterranean diets, and I use both the juice and the zest to add maximum flavor to the topping.
Pitted green olives: these briny beauties are an essential component in this Mediterranean diet fish recipe and add tons of flavor to this dish. Capers: another tangy, salty, and essential component to this easy Mediterranean fish recipe.
Pat dry the fish fillets with a paper towel and season both sides with salt and pepper. Add the remaining tablespoon of olive oil to a large nonstick skillet over medium-high heat.
Using a slotted spatula, transfer the fish to a platter and cover loosely with aluminum foil to rest for about 5 minutes. To serve, top the fish fillets with the olive and caper sauce and garnish with parsley.
Although there are more varieties, the most popular Florida favorites are Backgrounder and Red Grouper. Both have a very mild flavor with a slightly sweet taste and large flakes.
Black grouper is slightly more expensive, but both have an excellent flavor and taste and can be used in any grouper recipe. The best way to tell if your fish is done is by inserting a fork at the thickest point and twist gently.
If you make this dish, please leave a comment and give this recipe a star rating. Print Pin Not only is this easy-to-make MediterraneanGrouper packed with flavor, but as a bonus, it is also a light and healthy fish entrée.
It's a wonderful option for a quick weeknight dinner because you can have it on the table in less than 20 minutes. Pat the fillets dry with a paper towel and season with salt and pepper.
Add the remaining tablespoon of olive oil to a large nonstick skillet over medium-high heat. Using a slotted spatula, transfer the fish to a platter and cover loosely with aluminum foil to rest for about 5 minutes.
Backgrounder that is caught in the USA South Atlantic Ocean or Gulf of Mexico is considered “Good Alternative” A native tropical fish, the black grouper can be found near the Caribbean coral reefs.
In a bowl, combine shallots, lemon juice and olive oil; add pink peppercorns, salt and cayenne; let stand 5 minutes. Spread shallot mixture over center of each parchment piece; add garlic; top with fillet; season to taste with additional salt and white pepper.
Plantains: Peel half the plantains; cut into ¾ inch (2 cm) thick slices, brush with olive oil and grill, making checkered grill marks on both sides. Sauce: Simmer wine and shallot over medium until almost all liquid has reduced.
Reduce to low; add butter a few pieces at a time, whisking to incorporate after each addition. Remove from heat, continuing to whisk until butter is fully incorporated; stir in lemon juice, zest, chives and dill.
So when I went shopping today for my fresh veggies and lean, mean protein, what was on my list you might wonder? Seafood, of course, and my other favorite proteins, lamb, chicken tenders and a pound of ground beef.
Sprinkle olive oil, salt and pepper on radish. Remove the fish from the refrigerator, trim any bones and skin, then cut in two portions.
Crush coriander seeds in a mortar and pestle or a food grinder. When oil is shimmering, remove fish from refrigerator, season with pepper and ground coriander on both sides.
Place fish in skillet top side down and sear two minutes. Turn fish on the other side then place the entire skillet in the oven to finish cooking for eight minutes.
If you want to make great seafood dishes, I suggest that you invest in a few quality culinary tools. These are my favorite four: Large cutting board, 10 stove top to oven skillet, 7 fillet knife and fish spatula.
Maureen C. Berry is the author of Salmon: From Market to Plate. She is a cook, sustainable seafood advocate, emerging photographer and nap-taker.