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How To Cook Grouper Oven

author
David Lawrence
• Saturday, 12 December, 2020
• 7 min read

Grouper is a popular fish among the health-conscious, possessing a lovely, mild flavor which lends itself to a variety of preparations. Add your favorite seasonings to the grouper fillets before you wrap them up and put them in the oven, and you'll wind up with a moist, flavorful fish dish.

oven cook grouper
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Contents

Lightly grease the center of each piece of foil with olive oil or a cooking spray. Place the grouper fillets on each piece of foil, and add desired seasonings or sauces.

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.

grouper cook oven fish way recipes livestrong
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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.

grouper oven cook
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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.

grouper baked fish fillets cooked
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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.

03/03/2006 Made with 1.25 lbs fish, based on reviews: doubled seasoning using Old Bay instead of paprika, halved butter (LOVE butter and still only used half). Bake 350 for 10, then broil for 2.5 each side.

Be sure to turn when broiling as the browning gives a nice texture and crunch. The only changes I made were to substitute garlic powder for the garlic salt and I added a bit of dill and a bit of salt-free lemon pepper to the spice mix.

I added some fresh squeezed lime juice (from a quarter of a leftover lime) in with the lemon juice/butter. I loved the mayo/paprika topping too and added some fresh chopped parsley over the fish.

grouper cook ways baked broiler heat recipes grill fillets oven
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Oh, yeah and I'm STILL trying to clean the mess out of my oven from all the splattered butter... LOL! 11/13/2003 As someone else mentioned this recipe is very buttery.

06/25/2012 I have been trying to build my repertoire of fish recipes, so after reading the first 10 reviews on this one, I decided to try it. Like most reviewers, I halved the butter (I only had 3 grouper files).

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Sources
1 dariuscooks.tv - http://dariuscooks.tv/keto-grouper-fingers-bacon-roasted-brussels/
2 www.gogogogourmet.com - https://www.gogogogourmet.com/pan-seared-grouper/
3 deliciouslittlebites.com - https://deliciouslittlebites.com/pan-fried-cod/
4 healthyrecipesblogs.com - https://healthyrecipesblogs.com/low-carb-fried-fish/
5 fedandfit.com - https://fedandfit.com/pan-fried-butter-snapper/
6 www.theunskilledcavewoman.com - https://www.theunskilledcavewoman.com/crispy-fried-fish-aip-keto/
7 www.allrecipes.com - https://www.allrecipes.com/recipe/19517/super-grouper/
8 www.tastesoflizzyt.com - https://www.tastesoflizzyt.com/paleo-battered-fish-recipe/