Red Grouper Fillet
Epinephelus morioClinical Encyclopedia
Red Grouper Fillet provides 120 kcal, 23g 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.
Red grouper fillet is a lean, white fish known for its mild flavor and firm texture, making it a popular choice for grilling. It is rich in protein and essential nutrients, contributing to a balanced diet.
Red Grouper FilletVSAlaska Plaice Fillet
Red Grouper FilletVSAlbacore Tuna
Red Grouper FilletVSAlbacore White Tuna
Red Grouper FilletVSAlbacore White Tuna Loin
Red Grouper FilletVSAmberjack Yellowtail Fillet
Red Grouper FilletVSAmerican Plaice
Red Grouper FilletVSAmerican Plaice Fillet
Red Grouper FilletVSAnchovies
Red Grouper FilletVSArctic Char
Red Grouper FilletVSArctic Char Fillet
Macronutrient Ratio
Caloric distribution of primary energy metrics per 100g
Micronutrient DV% Score
Top vitamins and minerals ranked by percentage of Daily Recommended Value
Complete Micronutrient Breakdown
Detailed concentration of essential micronutrients per 100g serving.
Vitamins
Minerals
Health Benefits
Possible Risks & Side Effects
How to Prepare & Consume
Best enjoyed grilled with a light seasoning of herbs and lemon to enhance its natural flavors. Avoid overcooking to maintain moisture.
Smart Selection & Storage
Choose red grouper fillets that are firm, moist, and have a fresh ocean smell. Avoid any that appear dull or have discoloration.
Store fresh red grouper in the coldest part of the refrigerator and consume within 1-2 days. For longer storage, freeze it.
Myths vs Realities
Healthy Recipes
Lemon Herb Grilled Red Grouper
This zesty grilled red grouper is marinated in a refreshing lemon herb mix, perfect for a light and healthy meal.
- 2 red grouper fillets
- 2 tablespoons olive oil
- 1 lemon (juiced and zested)
- 2 cloves garlic (minced)
- 1 tablespoon fresh parsley (chopped)
- 1 teaspoon dried oregano
- Salt and pepper to taste
- 1. In a bowl, whisk together olive oil, lemon juice, lemon zest, garlic, parsley, oregano, salt, and pepper.
- 2. Marinate the red grouper fillets in the mixture for at least 30 minutes.
- 3. Preheat the grill to medium-high heat and grill the fillets for 4-5 minutes on each side until cooked through.
Spicy Red Grouper Tacos
These flavorful tacos feature pan-seared red grouper topped with a spicy mango salsa for a healthy twist on a classic dish.
- 2 red grouper fillets
- 1 tablespoon olive oil
- 1 teaspoon chili powder
- 1 teaspoon cumin
- Salt to taste
- 4 corn tortillas
- 1 cup diced mango
- 1/4 cup red onion (diced)
- 1/4 cup cilantro (chopped)
- Juice of 1 lime
- 1. Season the red grouper fillets with chili powder, cumin, and salt.
- 2. Heat olive oil in a skillet over medium heat and cook the fillets for 3-4 minutes on each side.
- 3. In a bowl, combine mango, red onion, cilantro, and lime juice to make the salsa. Serve the grouper in corn tortillas topped with salsa.
Baked Red Grouper with Quinoa and Spinach
A nutritious baked red grouper served over a bed of fluffy quinoa and sautéed spinach, making it a wholesome meal.
- 2 red grouper fillets
- 1 cup quinoa
- 2 cups vegetable broth
- 2 cups fresh spinach
- 1 tablespoon olive oil
- 1 clove garlic (minced)
- Salt and pepper to taste
- 1. Preheat the oven to 375°F (190°C) and season the grouper fillets with salt and pepper.
- 2. Bake the fillets for 15-20 minutes until flaky.
- 3. Cook quinoa in vegetable broth according to package instructions. In a skillet, heat olive oil, sauté garlic, and add spinach until wilted. Serve the grouper over quinoa and spinach.
Red Grouper Ceviche
A refreshing ceviche made with fresh red grouper marinated in citrus juices and mixed with vibrant vegetables.
- 1 pound red grouper fillet (diced)
- 1/2 cup lime juice
- 1/2 cup orange juice
- 1/2 red onion (finely chopped)
- 1 jalapeño (seeded and minced)
- 1 cup cherry tomatoes (halved)
- 1/4 cup cilantro (chopped)
- Salt to taste
- 1. In a bowl, combine diced grouper with lime and orange juice. Let it marinate for 30 minutes until the fish is opaque.
- 2. Add red onion, jalapeño, cherry tomatoes, cilantro, and salt. Mix well.
- 3. Serve chilled with tortilla chips or on lettuce leaves.
Mediterranean Red Grouper with Olives and Tomatoes
This Mediterranean-inspired dish features red grouper baked with olives, tomatoes, and herbs for a burst of flavor.
- 2 red grouper fillets
- 1 cup cherry tomatoes (halved)
- 1/2 cup Kalamata olives (pitted and sliced)
- 2 tablespoons olive oil
- 1 teaspoon dried oregano
- Salt and pepper to taste
- 1. Preheat the oven to 400°F (200°C) and place the grouper fillets in a baking dish.
- 2. Top with cherry tomatoes, olives, olive oil, oregano, salt, and pepper.
- 3. Bake for 20-25 minutes until the fish is cooked through and the tomatoes are blistered.
Red Grouper Stir-Fry with Broccoli and Bell Peppers
A quick and healthy stir-fry featuring red grouper, vibrant vegetables, and a light soy sauce glaze.
- 2 red grouper fillets (sliced into strips)
- 2 cups broccoli florets
- 1 bell pepper (sliced)
- 2 tablespoons soy sauce
- 1 tablespoon sesame oil
- 2 cloves garlic (minced)
- 1 teaspoon ginger (grated)
- Cooked brown rice for serving
- 1. In a large skillet, heat sesame oil over medium heat and sauté garlic and ginger until fragrant.
- 2. Add broccoli and bell peppers, cooking until tender. Then add the grouper strips and soy sauce, cooking until the fish is opaque.
- 3. Serve over cooked brown rice.
Coconut Curry Red Grouper
A flavorful coconut curry featuring red grouper, packed with spices and served with steamed vegetables.
- 2 red grouper fillets
- 1 can coconut milk
- 2 tablespoons red curry paste
- 1 cup mixed vegetables (carrots, bell peppers, snap peas)
- 1 tablespoon fish sauce
- Fresh basil for garnish
- 1. In a saucepan, combine coconut milk and red curry paste, bringing to a simmer.
- 2. Add the mixed vegetables and cook until tender. Gently add the grouper fillets and fish sauce, cooking until the fish is cooked through.
- 3. Serve hot, garnished with fresh basil.
Red Grouper Salad with Avocado and Citrus Vinaigrette
A light and refreshing salad featuring grilled red grouper, avocado, and a tangy citrus vinaigrette.
- 2 red grouper fillets
- 2 cups mixed greens
- 1 avocado (sliced)
- 1/2 cup grapefruit segments
- 2 tablespoons olive oil
- Juice of 1 lemon
- Salt and pepper to taste
- 1. Grill the red grouper fillets until cooked through and flaky.
- 2. In a bowl, whisk together olive oil, lemon juice, salt, and pepper.
- 3. Toss mixed greens with the vinaigrette, top with avocado, grapefruit, and sliced grouper.
Stuffed Red Grouper with Spinach and Feta
Baked red grouper fillets stuffed with a delicious mixture of spinach, feta cheese, and herbs for a healthy meal.
- 2 red grouper fillets
- 1 cup fresh spinach (chopped)
- 1/2 cup feta cheese (crumbled)
- 1 tablespoon olive oil
- 1 clove garlic (minced)
- Salt and pepper to taste
- 1. Preheat the oven to 375°F (190°C) and season the grouper fillets with salt and pepper.
- 2. Sauté garlic and spinach in olive oil until wilted, then mix in feta cheese.
- 3. Stuff the mixture into the fillets, place in a baking dish, and bake for 20 minutes until cooked through.
Red Grouper and Vegetable Skewers
Colorful skewers of red grouper and seasonal vegetables, grilled to perfection for a healthy outdoor meal.
- 2 red grouper fillets (cut into cubes)
- 1 zucchini (sliced)
- 1 bell pepper (cubed)
- 1 red onion (cubed)
- 2 tablespoons olive oil
- 1 tablespoon lemon juice
- Salt and pepper to taste
- 1. In a bowl, combine olive oil, lemon juice, salt, and pepper. Toss the grouper and vegetables in the marinade.
- 2. Thread the grouper and vegetables onto skewers.
- 3. Grill over medium heat for 8-10 minutes, turning occasionally, until the fish is cooked and vegetables are tender.
Frequently Asked Questions (FAQ)
Is red grouper healthy?
Yes, red grouper is a healthy source of lean protein and essential nutrients.
How should I cook red grouper?
Grilling, baking, or broiling are excellent methods to cook red grouper, preserving its flavor and texture.
Can I eat red grouper if I'm pregnant?
Yes, but limit consumption due to potential mercury content; consult your doctor.
What are the nutritional benefits of red grouper?
It is high in protein, low in fat, and provides essential vitamins like B12 and D.
How do I know if red grouper is fresh?
Fresh red grouper should have a mild smell, firm texture, and bright, clear eyes.
Can I freeze red grouper?
Yes, red grouper can be frozen for up to six months; wrap it tightly to prevent freezer burn.
What sides pair well with grilled red grouper?
Grilled vegetables, rice, or a fresh salad complement grilled red grouper nicely.
Is red grouper sustainable?
Sustainability varies by fishing practices; check for certifications when purchasing.