The average size of the grouper fish is from 5 to 15 pounds even though there can be found grouper in the wild up to 1/2 ton. They are found in the waters of the Gulf of Mexico and the North and South Atlantic. You can find them marketed as whole as well as in fillets and steaks.
Grouper have a lean, firm flesh that is suitable for baking, broiling, frying, poaching or steaming. The grouper’s skin, which has a very strongly flavored and should always be removed before cooking.
Grouper Basic Nutritional Information
Most fish, including grouper, are naturally low in calories. A 3-ounce raw serving of grouper supplies 100 calories. This equals just 5 percent of your daily calorie intake if you consume an average 2,000-calorie diet. One cooked fillet contains 240 calories. Because of its low calorie content, grouper makes an excellent food choice when you’re watching your caloric intake. Grouper contains 16.5 grams of protein in a 3-ounce cooked serving of fish, which equates to just over 25 percent of your daily recommended intake of 50 grams of protein per day. One fillet contains 50 grams of protein, or 100 percent of your protein needs.
- 1 tsp paprika
- 1/2 tsp salt
- 1/2 tsp garlic powder
- 1/2 tsp black pepper
- 1/2 tsp onion powder
- 1/2 tsp ground red pepper flakes
- 1/2 tsp dried oregano leaves (optional)
- 1/2 tsp dried thyme (optional)
- 2 half pound each grouper fillets
- 2 Tbsp softened butter
- 1 Tbsp olive oil
- 1 Tbsp grated fresh parmesan cheese
- 2 Tbsp of finely chopped fresh herb, such as cilantro, thyme, basil, tarragon, or chives or combination of any or all.
- lime or lemon juice (optional)
- Orange and Parsley for garnish (optional)
- Preheat oven to 400°F
- Add combine all the dry spice mix ingredients blend well.
- Mix together the softened butter, olive oil, shredded Parmesan cheese and about a tablespoon of the dry spices in small bowl. Mix well to be uniform.
- Line a baking tray with parchment paper (preferred) or lightly oil the tray.
- Lightly salt the fish on the bottom before placing on the tray.
- With a soft brush, generously apply butter sauce to top side of the each fillet. Save remaining sauce for later during baking.
- Bake for about 15 mins at 400°F and occasionally brush fillets with more of the remaining butter sauce.
- Remove from oven and sprinkle the chopped herb(s) on the top of each of the fillets.
- Return to oven and bake for an additional 5-7 mins or until flaky.
- Remove from oven and sprinkle with lemon juice and serve with an orange slice or wedge. Garnish with curly parsley.
- Serve with buttered or (like in the picture) Au Gratin potatoes.
- Recipe can be doubled depending on how many fillets you want to cook.