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! Inside this grouper fish there are several nutrients which needed by your body and sure gives a lot of benefit for your health.
4. Put the grouper fillet on the frying pan, and then sear both surfaces very lightly until the color turn brown. 8. Add the onion inside then sauté it until it soft and the color turn into gold which will take around 6 minutes to do.
9. Add garlic inside the frying pan then sauté it until it soft which will take around 1 minute to do. 10. Add inside the olive, tomato, jalapeño and caper, and then let it to shimmer so the flavor will blend which will take around 10 minutes to do.
3. Take a small bowl, and then pour inside the white wine, lemon juice, and butter. 4. Take the grouper fillets then put it on the jelly roll pan.
5. Use brush to apply the wine mixture into the surface of the grouper fillets. 7. Put the jelly roll pan inside the oven broiler then broil it for around eight until ten minutes so the meat will cook and easy to flakes using fork.
Fish, mixed species, cooked, dry heat Groupers are highly prized throughout Asia and have traditionally been caught using nets, traps and baited hooks, but overfishing has led to diminishing wild stocks all over the world.
While today’s practice of feeding conifers during the first larval period has allowed for cultivation of various grouper species, the survival rate is usually low and the growth and quality of the larvae varied. For larval leopard coral grouper (Plectropomus leopards) a tenfold increase in survival, in addition to more rapid development, was observed (Burgess, Allan, House, & Santos, 2019) (Melianawati, Stunt, & Surya, 2013).
Despite these results, setting up cope pod production units has not been an option for most hatcheries, as they require much work and don’t always produce a steady supply. However, due to companies like Feed * now supplying the Asian market, cope pod eggs can be obtained and hatched on demand similarly as Artemis cysts.
One of these, Eco Aquaculture Asia in Thailand, reported that including cope pods in their hatchery feeds had led to stronger and faster growing grouper fry being produced, ultimately helping to increase their production levels. For tiger grouper a significant increase in enzymatic (protease) response was demonstrated when cope pod Naples were added to the diet, raising the enzyme activity by 25.8 percent compared to traditional live feeds such as conifers and Artemis (Rimmed, et al., 2011).
A similar result was seen for larval coral trout, where both a full and a partial inclusion of cope pods increased the activity of the digestive enzymes' protease, amylase and lipase significantly (Melianawati, Prating, Puniawati, & Astute, 2015). In addition to ARA and EPA, the fatty acid DHA has been identified to be of crucial importance for tiger grouper larvae (Rimmed, et al., 2011).
When starved, the larvae conserve this to a higher degree than other fatty acids, indicating how essential it is for early larval growth and development. This could provide another reason why cope pods boost survival, growth and development of grouper larvae, as they naturally contain high level of these fatty acids, commonly reaching over 25 percent of the total lipid content (van der Mean, Olsen, Hare, & John, 2008).
The newly hatched Naples of Acadia tons are close to 100 µm in length, making them perfect as a feed for the larvae of most grouper species. In nature, cope pods are considered the most important group of zooplankton, forming a vital link between primary production and fish larvae.
Studies on gut content in larvae of coastal tropical fish revealed that the majority relied on cope pods as their primary source of feed (Tampa, MacKinnon, Meek an, & McCormick, 2007). In combination with a nutritional composition that is ideal for first feeding, this easy solution of introducing cope pods into commercial grouper aquaculture could greatly improve the productivity of hatcheries in the future.
Burgess, A. I., Allan, C. K., House, R., & Santos, M. D. (2019) Increasing survival a growth in larval leopard coral grouper (Plectropomus leopards) using intensively cultured Parvocalanus crassirostris Naples. Reviews in Fish Biology and Fisheries Melianawati, R., Stunt, N. W., & Surya, K. (2013) The use of cope pods to improve juveniles production of coral trout Plectropomus leopards (Labeled, 1802).
Middle-East Journal of Scientific Research, 237-244 Melianawati, R., Prating, R., Puniawati, N., & Astute, P. (2015) The effect of various kind of live feeds to digestive enzymes' activity of coral trout Plectropomus leopards (Labeled, 1802) larvae. Marine Ecology Progress Series, 243-257 van Banned, J., & An, G. (2018) Super grouper : advances in RAS production in Asia.
It is a protected species, although with respect to the best months of the season in which it is possible to find them in the market and in fishmongers it is practically throughout the year. 100 grams of grouper provide 6 grams of fat and only about 120 calories, which means that we have a delicious fish ideal in balanced and healthy diets, low in fat and hypo caloric.
Being a relatively low fat fish it becomes an extremely healthy food, which also provides high biological value proteins, which means that it contains the majority of essential amino acids. It participates in turn in the production of sex hormones and in the synthesis of glycogen.
Vitamin B12: useful in the maturation of red blood cells, and in the proper functioning of neurons. Neither can we forget its mineral content, highlighting above all the presence of phosphorus and potassium.