If you’re looking for a flavorful and healthy dinner recipe that’s easy to make, look no further than to this Mediterranean-Style Baked Grouper recipe. This baked fish dish is packed with fresh ingredients like cherry tomatoes, lemon slices, olives, cannellini beans, and garlic. The combination of these ingredients gives this quick and easy weeknight dinner a savory, tangy flavor that’s sure to please.
LET’S TALK GROUPER
Grouper is a type of fish that belongs to the family Serranidae. They are commonly found in tropical and subtropical waters and are known for their mild, delicate flavor and firm, white flesh. Grouper can be prepared in a variety of ways, including grilling, baking, and frying.
Grouper is low in calories, and high in protein. This type of fish is an excellent choice for those who want to eat healthy. It’s also a good source of omega-3 fatty acids, which are essential for maintaining heart health.
Substitutes for Grouper
If grouper is hard to locate, any of the following types of fish are great substitutes:
- Snapper – Similar in texture and flavor to grouper, snapper is a good substitute when grouper is not available.
- Halibut – Halibut has a firm, flaky texture and a mild flavor that makes it a good substitute for grouper in many recipes.
- Cod – Cod is a white fish with a mild, slightly sweet flavor and a firm texture that makes it a versatile substitute for grouper.
- Sea Bass – Sea bass has a mild, sweet flavor and a firm, flaky texture that makes it a good substitute for grouper.
- Mahi-Mahi – Mahi-Mahi has a mild, sweet flavor and a firm, flaky texture that makes it a good substitute for grouper in many recipes.
Alternatively, prepare this Mediterranean-Style fish recipe using salmon. It’s a must try, and another great substitute for grouper.
INGREDIENTS FOR MEDITERRANEAN-STYLE GROUPER
Grouper – Use skinless grouper. Use a whole filet, or individual filets cut to about 5 to 6-ounces per person. Baking time will lessen when using individual fish filets.
Seasoning – Feel free to adjust the spices to your liking.
Olives – In Mediterranean cuisine, olives are often used as a topping for salads and pizzas, and as an ingredient in sauces, stews, and casseroles. They add a rich, salty flavor to dishes and pair well with other traditional Mediterranean ingredients such as tomatoes and herbs like oregano and thyme.
Cannellini Beans – Cannellini beans are a great addition to a baked fish recipe, as they add protein, fiber, and a creamy texture that compliments the flavors of the fish and other ingredients.
Tomatoes – Tomatoes are a common ingredient in healthy Mediterranean fish recipes and are used for their bright color, sweet flavor, and nutritional value.
HOW TO MAKE HEALTHY MEDITERRANEAN BAKED FISH
As mentioned above, this baked fish recipe is easy to prep and will take only 20 minutes to bake:
- Preheat the oven to 375°.
- Rinse the skinless grouper fillets and pat them dry with a paper towel. Place them in a large baking dish lined with olive oil.
- Season the grouper with the spice mixture. Add thinly sliced lemon to the top of the grouper.
- Surround the baking dish with the cherry tomatoes, cannellini beans, olives and garlic.
- Drizzle everything with a touch of olive oil. Season with salt and black pepper.
- Cover the baking dish with foil and bake for 20-25 minutes, or until the grouper is cooked through and flakes easily with a fork.
- Remove the foil and broil the fish for an additional 2-3 minutes, or until the top is golden brown.
- Serve the Mediterranean-Style Baked Grouper right out of the oven with your favorite side.
HOW TO SERVE AND STORE BAKED FISH
Overall, the key to serving a great side dish with Mediterranean-Style Baked Grouper is to keep it light, fresh, and flavorful. Choose a pairing that compliment the flavors of the fish without overpowering it. The incredible sauce formed from the tomatoes is a perfect pairing to the briny olives and rich, creamy cannellini beans.
Here are a few suggestions for what to serve alongside your healthy baked grouper:
- Roasted vegetables: Roasted vegetables like zucchini, eggplant, bell peppers, and onions are a perfect compliment to the flavors of the baked grouper.
- Rice, Couscous or quinoa: A light and fluffy grain like basmati rice, couscous or quinoa is a great way to balance out the richness of the baked grouper.
- Green salad: A simple green salad with lettuce, cucumber, and cherry tomatoes is a refreshing and healthy side dish that pairs well with the Mediterranean-style flavors of the baked grouper. Dress the salad with a light vinaigrette made with olive oil, lemon juice, and Dijon mustard.
- Tzatziki sauce: Tzatziki is a creamy Greek yogurt sauce that is flavored with garlic, cucumber, and dill. It’s a perfect compliment to the rich and flavorful baked grouper, and adds a refreshing and tangy element to the dish.
Leftover Mediterranean-Style Baked Grouper can last in the fridge for up to 3 days, if stored properly. To store leftover baked grouper, follow these steps:
- Allow the leftover baked grouper to cool down to room temperature.
- Place the leftovers in an airtight container or wrap them tightly with plastic wrap.
- When you’re ready to reheat the leftovers, remove them from the fridge and allow them to come to room temperature before reheating.
- Reheat the leftovers in a preheated oven at 350°F (175°C) for about 10 minutes, or until they are heated through.
It’s important to note that leftover baked grouper should be reheated to an internal temperature of 165°F (74°C) to ensure that it is safe to eat. Additionally, if the leftovers have been in the fridge for more than 3 days, or show any signs of spoilage such as an off smell or appearance, they should be discarded.
If you are a fan of grouper, try out a few of these recipes:Print
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