Any thicker or thinner than this means that you will have to increase or decrease the cooking time. According to the website, EDF Seafood Selector, white-fleshed fish, in particular, is lower in fat than any other source of animal protein and the omega-3s found in fish (EPA and DHA) appear to provide the greatest health benefits.
Melt butter in a small skillet over medium heat. Use a paper towel to pat dry the fish fillets and season to taste on both sides with salt and pepper.
Use a pastry brush and coat the tops and sides of the fish fillets evenly with a thin layer of the mayonnaise mixture. Dredge a fillet in the pinko breadcrumb mixture and make sure the top and sides are evenly coated.
Melt butter in a small skillet over medium heat. Use a paper towel to pat dry the fish fillets and season to taste with salt and pepper.
Use a pastry brush and coat the tops and sides of the fish fillets evenly with a thin layer of the mayonnaise mixture. Dredge the fillets in the pinko breadcrumb mixture and make sure the top and sides are evenly coated.
Ready in just over 20 minutes, this healthy, low-carb baked fish recipe is perfect for any night of the week. 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. Grouper lends itself to a variety of preparations--I love it grilled, pan seared, or baked.
Textures and thickness may vary, so be sure to adjust the cooking time as needed (fish is ready when its flesh turns opaque and you can easily flake it using a fork; internal temp should register 145 degrees F.) 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. This grouper recipe makes a light and delicious dinner any night of the week.
Print clock clock iconcutlerycutlery iconflagflag iconfolderfolder iconinstagraminstagram iconpinterestpinterest iconfacebookfacebook iconprintprint iconsquaressquares icon Easy baked grouper recipe, prepared Mediterranean-style with a few spices and bold fresh flavors, including garlic, lemon juice, tomatoes and olives.
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.
Easy to prepare & yummy to eat... what more could you ask for? It did however take quite a bit longer to cook than this recipe stated.
08/10/2009 I followed this recipe to a T and to be honest we found it to be a bit bland. I went over the recipe again to make sure I didn't miss anything but..........it was all in there.
The next time I made Grouper was last week. I baked it in lemon juice Cant believe it's not butter lite and some fish seasoning.
Baked it for 25 min and when it was done I placed a homemade fruit salad on top warmed up!! IT was a combo of black plums oranges apples strawberries and peaches.
Served with french green beans with garlic butter and sliced almonds. I think the instructions need to be slightly tweaked tho b/c if you add the seasonings first and then add the butter ends up removing the seasoning, so I suggest using the butter first on the fillets THEN using the seasoning.
You do NOT need to use butter for the baking dish that only adds more empty calories. We'll probably make again with more lemon pepper and cook in foil packets on the grill.
11/24/2010 Easy to prepare but the oven temp was too low to cook the fish in the time recommended. Or else my files wild caught and 2" thick were larger than the recipe.
After 1/2 hour I cranked the heat up to 350 for another 10 minutes. 07/14/2009 I really enjoyed this recipe. I used rock fish the first time... Today I bought the grouper and I think we will be using this recipe a lot... Nice and light... Full of flavor.Also, very easy to do.
This Oven -Baked Parmesan Grouper Fillet recipe is a delicious low-calorie home run! Topped with tangy sour cream and nutty Parmesan cheese, these baked fish fillets take only 20 minutes from start to finish.
And, because of its mild flavor, Baked Grouper Fillets is a great fish recipe for kids! Grouper is a lean, moist fish with large flakes and a firm texture.
I not only enjoy the taste, but like that it’s so easy to prepare, a healthy alternative to meat, and relatively low in calories. Because it’s so quick, Easy Oven -Baked Parmesan Grouper Fillets is not only perfect for a hurried weeknight dinner with the family but equally excellent company fare.
We are fortunate to live in Florida because we have access to fantastic fresh seafood all year long, and we take full advantage of it. Although this recipe calls for Florida grouper, you can easily substitute any firm white fish such as red snapper, redfish, bass or halibut.
The ingredients for Easy Oven -Baked Parmesan Grouper Fillets are simple: grouper fillets, sour cream, grated Parmesan cheese, fresh lemon juice and lemon zest, onion powder, hot sauce, paprika, kosher salt, and ground black pepper. For the optional garnish, you will need some lemon wedges and fresh chopped Italian parsley.
To prepare this tasty entrée, first, gather your ingredients and preheat the oven to 350 degrees F. Combine the sour cream, grated Parmesan cheese, lemon juice and zest, onion powder, and hot sauce in a small bowl and mix well.
If you are using a meat thermometer, it should read 145 degrees when inserted into the thickest part of the fish. You can easily substitute any firm white fish for grouper including red snapper, redfish, bass or halibut.
Topped with tangy sour cream and nutty Parmesan cheese, these baked fish fillets take only 20 minutes from start to finish. Combine the sour cream, grated Parmesan cheese, lemon juice and zest, onion powder, and Tabasco in a small bowl and mix well.
Sharon's Expert Tips: You can tell if the fish is done when it is opaque and flakes easily with a fork. If you are using a meat thermometer, it should read 145 degrees when inserted into the thickest part of the fish. You can easily substitute any firm white fish for grouper including red snapper, redfish, bass or halibut.