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Raw Grouper Meat
Meats
Nutri-ScoreA

Raw Grouper Meat

Epinephelus spp.

Clinical Encyclopedia

SM
Scientifically reviewed by:Dra. Sofía Méndez (Clinical Nutritionist)
Nutri-Score & Health Summary

Raw Grouper Meat provides 90 kcal, 20g of protein, 0g of carbohydrates, and 0g of fiber per 100g. With a Nutri-Score grade 'A', it is a highly recommended option for nutrient density.

Raw grouper meat is a lean source of protein that is low in calories and rich in essential nutrients, making it a popular choice among seafood lovers. Its firm texture and mild flavor make it versatile for various culinary applications.

Also known as:
GrouperEpinephelus
Scientific NameEpinephelus spp.
Region of OriginVarious tropical and subtropical regions worldwide
Popular Comparisons:
Raw Grouper MeatRaw Grouper MeatVSAbaloneAbaloneRaw Grouper MeatRaw Grouper MeatVSAlligator TailAlligator TailRaw Grouper MeatRaw Grouper MeatVSAlligator Tail MeatAlligator Tail MeatRaw Grouper MeatRaw Grouper MeatVSFried Alligator Tail MeatFried Alligator Tail MeatRaw Grouper MeatRaw Grouper MeatVSAlpaca Loin SteakAlpaca Loin SteakRaw Grouper MeatRaw Grouper MeatVSSpicy Andouille SausageSpicy Andouille SausageRaw Grouper MeatRaw Grouper MeatVSAntelope Loin SteakAntelope Loin SteakRaw Grouper MeatRaw Grouper MeatVSBaconBaconRaw Grouper MeatRaw Grouper MeatVSApplewood Smoked BaconApplewood Smoked BaconRaw Grouper MeatRaw Grouper MeatVSCanadian Back BaconCanadian Back Bacon

Macronutrient Ratio

Caloric distribution of primary energy metrics per 100g

Calories90 kcal
Water
80%
Fiber0g
Total21.0g
Protein
20g(95%)
Fats
1g(5%)
Carbohydrates
0g(0%)

Micronutrient DV% Score

Top vitamins and minerals ranked by percentage of Daily Recommended Value

Vitamins (DV%)
Minerals (DV%)

Complete Micronutrient Breakdown

Detailed concentration of essential micronutrients per 100g serving.

Vitamins

Major Source (≥ 2% DV)
Vitamin B122 µg (33%)
Vitamin D1 µg (5%)
Vitamins with less than 2% DVNone registered

Minerals

Major Source (≥ 2% DV)
Selenium40 µg (73%)
Phosphorus200 mg (29%)
Minerals with less than 2% DVNone registered

Health Benefits

✓High in protein, raw grouper meat supports muscle growth and repair, making it an excellent choice for athletes and active individuals.
✓Rich in omega-3 fatty acids, it promotes heart health by reducing inflammation and lowering triglyceride levels.
✓Contains essential vitamins and minerals, including B12 and selenium, which are crucial for energy metabolism and immune function.
✓Low in calories and fat, making it a suitable option for weight management and healthy eating.

Possible Risks & Side Effects

!Raw fish may carry the risk of foodborne illnesses, including parasites and bacteria, if not handled properly.
!Individuals with seafood allergies should avoid grouper and other fish products.

How to Prepare & Consume

Best enjoyed cooked to eliminate potential pathogens; grilling, baking, or steaming are recommended methods.

Smart Selection & Storage

How to Select

Choose fresh grouper with firm flesh and a mild ocean smell; avoid any with a strong fishy odor or discoloration.

How to Store

Store raw grouper in the coldest part of the refrigerator and use it within 1-2 days; for longer storage, freeze it.

Myths vs Realities

MythEating raw fish is always safe.
RealityRaw fish can carry parasites and bacteria; proper sourcing and handling are essential.
MythAll fish are high in mercury.
RealityMercury levels vary by species; grouper is generally lower in mercury compared to larger fish.
MythYou can't freeze fish to kill parasites.
RealityFreezing fish at -4°F (-20°C) for at least 7 days can kill some parasites, but not all pathogens.

Healthy Recipes

Citrus Ceviche with Raw Grouper

This refreshing ceviche combines raw grouper marinated in citrus juices with fresh herbs and vegetables for a light, zesty dish.

Ingredients
  • 500g raw grouper meat, diced
  • 1 cup freshly squeezed lime juice
  • 1/2 cup diced red onion
  • 1 cup diced cucumber
  • 1/2 cup chopped cilantro
  • 1 diced jalapeño
  • Salt to taste
Instructions
  1. 1. In a bowl, combine the diced grouper meat with lime juice and let it marinate for 30 minutes.
  2. 2. Add red onion, cucumber, cilantro, jalapeño, and salt to the marinated fish.
  3. 3. Mix well and serve chilled with tortilla chips or on lettuce leaves.

Grouper Tartare with Avocado Mousse

A sophisticated tartare featuring raw grouper paired with creamy avocado mousse, perfect as an appetizer or light meal.

Ingredients
  • 200g raw grouper meat, finely diced
  • 1 ripe avocado
  • 1 tablespoon lime juice
  • 1 tablespoon olive oil
  • 1 teaspoon Dijon mustard
  • Salt and pepper to taste
  • Microgreens for garnish
Instructions
  1. 1. In a bowl, mix the diced grouper with olive oil, Dijon mustard, salt, and pepper.
  2. 2. In a separate bowl, blend the avocado with lime juice until smooth to create the mousse.
  3. 3. Layer the grouper mixture in a serving dish and top with avocado mousse; garnish with microgreens.

Spicy Grouper Sushi Rolls

These sushi rolls feature raw grouper, fresh vegetables, and a spicy sauce, wrapped in seaweed for a healthy twist on traditional sushi.

Ingredients
  • 200g raw grouper meat, sliced
  • 1 cup sushi rice
  • 4 sheets nori
  • 1 cucumber, julienned
  • 1 avocado, sliced
  • 2 tablespoons sriracha
  • Soy sauce for dipping
Instructions
  1. 1. Cook sushi rice according to package instructions and let it cool.
  2. 2. Lay a sheet of nori on a bamboo mat, spread a layer of rice, and top with grouper, cucumber, and avocado.
  3. 3. Roll tightly, slice into pieces, and serve with sriracha and soy sauce.

Grouper and Mango Salad

A vibrant salad featuring raw grouper and sweet mango, tossed with a tangy lime dressing for a refreshing meal.

Ingredients
  • 300g raw grouper meat, cubed
  • 1 ripe mango, diced
  • 2 cups mixed greens
  • 1/4 cup red onion, thinly sliced
  • 2 tablespoons lime juice
  • 1 tablespoon olive oil
  • Salt and pepper to taste
Instructions
  1. 1. In a large bowl, combine the mixed greens, diced mango, and raw grouper.
  2. 2. In a small bowl, whisk together lime juice, olive oil, salt, and pepper.
  3. 3. Drizzle the dressing over the salad, toss gently, and serve immediately.

Grouper Carpaccio with Arugula

Delicate slices of raw grouper served with peppery arugula and a drizzle of lemon vinaigrette for an elegant starter.

Ingredients
  • 200g raw grouper meat, thinly sliced
  • 2 cups arugula
  • 2 tablespoons lemon juice
  • 1 tablespoon olive oil
  • Salt and pepper to taste
  • Parmesan shavings for garnish
Instructions
  1. 1. Arrange the thin slices of grouper on a plate and season with salt and pepper.
  2. 2. In a bowl, whisk together lemon juice and olive oil, then drizzle over the fish.
  3. 3. Top with arugula and Parmesan shavings before serving.

Grouper Lettuce Wraps with Peanut Sauce

These healthy lettuce wraps feature raw grouper and a creamy peanut sauce, making for a fun and nutritious meal.

Ingredients
  • 250g raw grouper meat, diced
  • 1 head butter lettuce, leaves separated
  • 1/4 cup peanut butter
  • 2 tablespoons soy sauce
  • 1 tablespoon honey
  • 1 tablespoon lime juice
  • Chopped peanuts for garnish
Instructions
  1. 1. In a bowl, mix diced grouper with lime juice, salt, and pepper.
  2. 2. In another bowl, whisk together peanut butter, soy sauce, honey, and lime juice until smooth.
  3. 3. Serve the grouper in lettuce leaves drizzled with peanut sauce and topped with chopped peanuts.

Grouper and Quinoa Bowl

A nutritious bowl featuring raw grouper, quinoa, and an array of colorful vegetables, drizzled with a tangy dressing.

Ingredients
  • 200g raw grouper meat, cubed
  • 1 cup cooked quinoa
  • 1/2 cup cherry tomatoes, halved
  • 1/2 cup diced bell pepper
  • 2 tablespoons olive oil
  • 1 tablespoon apple cider vinegar
  • Salt and pepper to taste
Instructions
  1. 1. In a bowl, combine cooked quinoa, raw grouper, cherry tomatoes, and bell pepper.
  2. 2. In a small bowl, whisk together olive oil, apple cider vinegar, salt, and pepper.
  3. 3. Drizzle the dressing over the bowl and mix gently before serving.

Grouper Poke Bowl

A Hawaiian-inspired poke bowl featuring raw grouper, rice, and fresh toppings for a delicious and healthy meal.

Ingredients
  • 200g raw grouper meat, cubed
  • 1 cup brown rice, cooked
  • 1/2 avocado, sliced
  • 1/4 cup edamame
  • 1/4 cup seaweed salad
  • 2 tablespoons soy sauce
  • Sesame seeds for garnish
Instructions
  1. 1. In a bowl, combine cubed grouper with soy sauce and let marinate for 10 minutes.
  2. 2. In a serving bowl, layer cooked brown rice, marinated grouper, avocado, edamame, and seaweed salad.
  3. 3. Sprinkle with sesame seeds and serve immediately.

Grouper and Vegetable Skewers

Grilled skewers featuring marinated raw grouper and colorful vegetables, perfect for a healthy summer barbecue.

Ingredients
  • 300g raw grouper meat, cubed
  • 1 bell pepper, cut into chunks
  • 1 zucchini, sliced
  • 1 red onion, cut into wedges
  • 2 tablespoons olive oil
  • 1 tablespoon lemon juice
  • Salt and pepper to taste
Instructions
  1. 1. In a bowl, mix olive oil, lemon juice, salt, and pepper; add grouper and vegetables to marinate for 30 minutes.
  2. 2. Thread the grouper and vegetables onto skewers.
  3. 3. Grill over medium heat for 8-10 minutes, turning occasionally, until cooked through.

Grouper Tacos with Cilantro Lime Slaw

These healthy tacos feature raw grouper topped with a crunchy cilantro lime slaw, served in corn tortillas for a fresh meal.

Ingredients
  • 250g raw grouper meat, sliced
  • 4 corn tortillas
  • 1 cup shredded cabbage
  • 1/4 cup chopped cilantro
  • 2 tablespoons lime juice
  • 1 tablespoon olive oil
  • Salt to taste
Instructions
  1. 1. In a bowl, mix shredded cabbage, cilantro, lime juice, olive oil, and salt to create the slaw.
  2. 2. Warm the corn tortillas in a skillet, then layer with raw grouper and top with cilantro lime slaw.
  3. 3. Serve immediately with lime wedges on the side.

Frequently Asked Questions (FAQ)

Is raw grouper meat safe to eat?

Raw grouper meat can be safe if sourced from reputable suppliers and handled properly to prevent contamination.

What are the health benefits of eating grouper?

Grouper is high in protein, low in calories, and contains essential nutrients like omega-3 fatty acids, which support heart health.

How should grouper be cooked?

Grouper can be grilled, baked, or steamed; it is best to cook it thoroughly to ensure safety.

Can grouper be eaten raw in sushi?

Yes, but ensure it is sushi-grade and handled properly to minimize health risks.

What is the nutritional value of grouper?

Grouper is low in calories and fat, high in protein, and contains essential vitamins and minerals.

How do I store raw grouper meat?

Store raw grouper in the refrigerator at 32°F (0°C) and consume within 1-2 days for optimal freshness.

What is the best way to season grouper?

Grouper pairs well with citrus, herbs, and spices; marinating before cooking can enhance its flavor.

Is grouper sustainable?

Sustainability varies by species and fishing practices; check for certifications to ensure responsible sourcing.

Related Superfoods
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Comparisons
Raw Grouper Meat vs Abalone Raw Grouper Meat vs Alligator Tail Raw Grouper Meat vs Alligator Tail Meat
Nutrients
Protein in Raw Grouper Meat Calories in Raw Grouper Meat Vitamin-c in Raw Grouper Meat Magnesium in Raw Grouper Meat
Featured Guides
Health Benefits of Raw Grouper Meat Healthy Recipes with Raw Grouper Meat
Rankings
Meats high in selenium Meats high in protein Meats low in carbohidratos Meats low in índice glucémico