If in the mood for a rich, delicious Grouper dish you’re in luck! In this recipe, we’ll walk you through cooking the perfect baked parmesan Grouper, with just a few easy steps.
With grouper’s mild flavor, moist large flakes, and firm texture combined with a flavor-packed cheese topping, even picky kids will love this fish recipe. But first, let’s answer some of the questions you might have in preparing this baked grouper recipe.
Tips for Baking Grouper
Most fish needs to be brought up to an internal temperature of 145 degrees Fahrenheit before consumption. You’ll know when your baked grouper is done when the flesh becomes white, and you can easily flake it using a fork.
You can bake your grouper from frozen. Simply remove it from the packaging and rinse with cold water until the ice crystals are gone. If you don’t want to cook a frozen grouper, you can thaw it inside your refrigerator overnight or seal it in a bag and submerge in water. Defrosting the fish in the microwave is also an option, however, as it’s easy to accidentally cook part of the fish, we don’t recommend it.
Arrange the grouper (steaks or fillets) pieces in a single layer on a baking sheet. Remember to preheat your oven to 400 degrees. It is recommended that you lightly brush the pieces with olive oil on each side to avoid drying. Grouper is low in fat and tends to dry out quickly. Bake your fish for about 8 to 11 minutes, or you can test if it flakes using a fork.
Nutritional Value and Health Benefits
Grouper is a high-protein and low-fat food. Thus, it offers many benefits including increased HDL or good cholesterol, decreased metabolic score and decreased triglycerides. In short, eating grouper can help reduce blood pressure and lessen the risk of getting overweight.
According to the Food Data Central of US Department of Agriculture, a 3-ounce serving of grouper has 78 calories, 45mg of sodium, 16.5g of protein, and less than a gram of fat.
Now that you know the most important things about baking grouper, it’s time to start! Get your ingredients ready and follow the steps below.
Parmesan Baked Grouper Recipe
Prep Time: 5 minutes
Cook Time: 10 minutes
Servings: 4 servings
*Note, we highly recommend fresh, wild-caught Grouper as the taste of long-frozen Grouper will just never compare. If you’ve had both, you know what we’re talking about here.
The Parmesan mixture
Check the temperature of the fish by inserting a meat thermometer in the thickest part. It should read 145 degrees before adding the sour cream mixture. You can also tell if it’s done when the flesh turned white in color and easily flakes when you fork it.
This recipe calls for fillets that are at least one-inch thick. You can use thicker fillets but be sure to adjust the cooking time.
Though you can bake frozen fillets, it is more advisable to thaw them beforehand, or better yet, start with fresh fillets and purchase them the same day you plan to cook. Pat each fillet with a paper towel to remove excess liquid.
For this recipe, we used fresh Gag Grouper which started as a 10 pound whole fish and was filleted. With half of the fillet (one side of fish) we made Grouper nuggets. For this dish, we only used half the remaining grouper fillets. Hence, our 10-pound Grouper yielded about 4 pounds of fillet thanks to the expert deck hands here at Wild Seafood Market.