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Rock Hind Grouper
Fish
Nutri-ScoreA

Rock Hind Grouper

Epinephelus adscensionis

Clinical Encyclopedia

The Rock Hind Grouper is a popular fish known for its firm texture and mild flavor, making it a favorite in various culinary dishes. Rich in protein and essential nutrients, it supports muscle health and overall well-being.

Scientific NameEpinephelus adscensionis
Region of OriginCaribbean and Western Atlantic
Popular Comparisons:
Rock Hind Grouper VS Alaska Plaice FilletRock Hind Grouper VS Albacore TunaRock Hind Grouper VS Albacore White TunaRock Hind Grouper VS Albacore White Tuna LoinRock Hind Grouper VS Amberjack Yellowtail FilletRock Hind Grouper VS American Plaice

Macronutrient Ratio

Caloric distribution of primary energy metrics per 100g

Calories120 kcal
Water
75%
Fiber0g
Total24.5g
Protein
22g(90%)
Fats
2.5g(10%)
Carbohydrates
0g(0%)

Micronutrient DV% Score

Top vitamins and minerals ranked by percentage of Daily Recommended Value

Vitamins (DV%)
Minerals (DV%)

Health Benefits

✓High in protein, which is essential for muscle repair and growth.
✓Contains omega-3 fatty acids that promote heart health and reduce inflammation.
✓Rich in vitamins and minerals, particularly Vitamin B12 and selenium, which support metabolic functions.
✓Low in carbohydrates, making it suitable for low-carb diets.

Possible Risks & Side Effects

!May contain environmental contaminants such as mercury; consumption should be moderated, especially for pregnant women.
!Allergic reactions may occur in individuals sensitive to fish.

How to Prepare & Consume

Best when grilled, baked, or steamed to preserve its delicate flavor and nutritional value. Avoid deep-frying to maintain health benefits.

Smart Selection & Storage

How to Select

Choose fish that is firm to the touch, has a fresh ocean smell, and bright, clear eyes. Avoid fish with a dull appearance or strong odor.

How to Store

Keep it refrigerated at 32°F (0°C) and consume within 2 days. For longer storage, freeze it in an airtight container.

Myths vs Realities

MythAll fish are low in mercury.+
RealitySome fish, including certain types of grouper, can have high mercury levels.
MythFish is not a good source of protein.+
RealityFish is an excellent source of high-quality protein and essential nutrients.
MythYou can eat any fish raw.+
RealityNot all fish are safe to eat raw; proper handling and sourcing are crucial.

Healthy Recipes

Grilled Rock Hind Grouper with Lemon Herb Quinoa

This dish features succulent grilled Rock Hind Grouper paired with a refreshing lemon herb quinoa, making it a perfect light yet satisfying meal.

Ingredients
  • 2 fillets of Rock Hind Grouper
  • 1 cup quinoa
  • 2 cups vegetable broth
  • 1 lemon (zested and juiced)
  • 2 tablespoons olive oil
  • 1 tablespoon chopped fresh parsley
  • 1 tablespoon chopped fresh dill
  • Salt and pepper to taste
Instructions
  1. 1. Rinse quinoa under cold water and cook it in vegetable broth according to package instructions.
  2. 2. While quinoa is cooking, marinate the grouper fillets in olive oil, lemon juice, salt, and pepper for 15 minutes.
  3. 3. Grill the marinated grouper for about 4-5 minutes on each side until cooked through, and serve over a bed of quinoa mixed with lemon zest, parsley, and dill.

Rock Hind Grouper Tacos with Avocado Salsa

These vibrant tacos are filled with flaky Rock Hind Grouper and topped with a zesty avocado salsa, perfect for a healthy twist on taco night.

Ingredients
  • 2 fillets of Rock Hind Grouper
  • 4 corn tortillas
  • 1 avocado (diced)
  • 1 tomato (diced)
  • 1/4 red onion (finely chopped)
  • 1 lime (juiced)
  • 1 teaspoon cumin
  • Salt and pepper to taste
Instructions
  1. 1. Season the grouper fillets with cumin, salt, and pepper, then grill or pan-sear until cooked through.
  2. 2. In a bowl, combine diced avocado, tomato, red onion, lime juice, salt, and pepper to make the salsa.
  3. 3. Warm the corn tortillas, fill them with the grilled grouper, and top with avocado salsa before serving.

Baked Rock Hind Grouper with Mediterranean Vegetables

This oven-baked Rock Hind Grouper is accompanied by a colorful medley of Mediterranean vegetables, creating a wholesome and nutritious meal.

Ingredients
  • 2 fillets of Rock Hind Grouper
  • 1 zucchini (sliced)
  • 1 bell pepper (sliced)
  • 1 red onion (sliced)
  • 2 tablespoons olive oil
  • 1 teaspoon dried oregano
  • Salt and pepper to taste
Instructions
  1. 1. Preheat the oven to 400°F (200°C).
  2. 2. Toss the sliced vegetables with olive oil, oregano, salt, and pepper, then spread them on a baking sheet.
  3. 3. Place the grouper fillets on top of the vegetables and bake for 20-25 minutes until the fish is flaky and the vegetables are tender.

Rock Hind Grouper Ceviche with Mango and Cilantro

This refreshing ceviche features Rock Hind Grouper marinated in citrus juices, combined with sweet mango and fresh cilantro for a tropical twist.

Ingredients
  • 1 lb Rock Hind Grouper (cubed)
  • 1 cup lime juice
  • 1 mango (diced)
  • 1/2 red onion (finely chopped)
  • 1/4 cup fresh cilantro (chopped)
  • Salt and pepper to taste
Instructions
  1. 1. In a bowl, combine the cubed grouper with lime juice, cover, and refrigerate for 2 hours until the fish is opaque.
  2. 2. Add diced mango, red onion, cilantro, salt, and pepper to the marinated fish, mixing gently.
  3. 3. Serve chilled with tortilla chips or on lettuce leaves.

Spicy Rock Hind Grouper Stir-Fry with Broccoli

This quick stir-fry features tender Rock Hind Grouper and crisp broccoli, tossed in a spicy ginger soy sauce for a flavorful and healthy meal.

Ingredients
  • 2 fillets of Rock Hind Grouper (sliced)
  • 2 cups broccoli florets
  • 2 tablespoons soy sauce
  • 1 tablespoon ginger (grated)
  • 1 tablespoon sesame oil
  • 1 teaspoon red pepper flakes
  • 1 tablespoon sesame seeds
Instructions
  1. 1. Heat sesame oil in a pan over medium heat, then add ginger and red pepper flakes, cooking for 1 minute.
  2. 2. Add the sliced grouper and broccoli, stir-frying until the fish is cooked through and the broccoli is tender-crisp.
  3. 3. Drizzle with soy sauce, sprinkle with sesame seeds, and serve immediately.

Rock Hind Grouper Salad with Citrus Vinaigrette

This vibrant salad features grilled Rock Hind Grouper on a bed of mixed greens, topped with a zesty citrus vinaigrette for a light and healthy meal.

Ingredients
  • 2 fillets of Rock Hind Grouper
  • 4 cups mixed greens
  • 1 orange (sliced)
  • 1/2 avocado (sliced)
  • 2 tablespoons olive oil
  • 1 tablespoon apple cider vinegar
  • Salt and pepper to taste
Instructions
  1. 1. Grill the grouper fillets until cooked through and set aside to cool slightly.
  2. 2. In a bowl, whisk together olive oil, apple cider vinegar, salt, and pepper to make the vinaigrette.
  3. 3. Toss mixed greens with the vinaigrette, top with sliced orange, avocado, and grilled grouper before serving.

Rock Hind Grouper with Coconut Curry Sauce

This dish features Rock Hind Grouper simmered in a creamy coconut curry sauce, served with steamed brown rice for a delicious and nutritious meal.

Ingredients
  • 2 fillets of Rock Hind Grouper
  • 1 can coconut milk
  • 2 tablespoons red curry paste
  • 1 cup spinach
  • 1 tablespoon lime juice
  • Salt to taste
  • 2 cups brown rice (cooked)
Instructions
  1. 1. In a saucepan, combine coconut milk and red curry paste, bringing to a simmer.
  2. 2. Add the grouper fillets and cook for about 10 minutes until the fish is cooked through.
  3. 3. Stir in spinach and lime juice, season with salt, and serve over cooked brown rice.

Rock Hind Grouper and Sweet Potato Cakes

These flavorful cakes combine Rock Hind Grouper and sweet potatoes, creating a nutritious and satisfying dish perfect for any meal.

Ingredients
  • 2 fillets of Rock Hind Grouper (cooked and flaked)
  • 1 cup mashed sweet potatoes
  • 1/4 cup green onions (chopped)
  • 1 egg
  • 1/2 cup breadcrumbs
  • Salt and pepper to taste
  • Olive oil for frying
Instructions
  1. 1. In a bowl, mix flaked grouper, mashed sweet potatoes, green onions, egg, breadcrumbs, salt, and pepper until well combined.
  2. 2. Form the mixture into patties and heat olive oil in a skillet over medium heat.
  3. 3. Fry the cakes for about 4-5 minutes on each side until golden brown and serve with a side salad.

Rock Hind Grouper with Garlic Lemon Butter Sauce

This elegant dish features Rock Hind Grouper drizzled with a rich garlic lemon butter sauce, served alongside steamed asparagus for a gourmet experience.

Ingredients
  • 2 fillets of Rock Hind Grouper
  • 2 tablespoons butter
  • 3 cloves garlic (minced)
  • 1 lemon (juiced)
  • Salt and pepper to taste
  • 1 bunch asparagus (trimmed)
Instructions
  1. 1. Steam asparagus until tender, about 5 minutes, and set aside.
  2. 2. In a pan, melt butter and sauté garlic until fragrant, then add lemon juice, salt, and pepper.
  3. 3. Cook the grouper fillets in the garlic lemon butter for about 4-5 minutes on each side, then serve with asparagus.

Rock Hind Grouper with Tomato Basil Salsa

This dish features grilled Rock Hind Grouper topped with a fresh tomato basil salsa, offering a burst of flavor and freshness in every bite.

Ingredients
  • 2 fillets of Rock Hind Grouper
  • 1 cup cherry tomatoes (halved)
  • 1/4 cup fresh basil (chopped)
  • 1 tablespoon balsamic vinegar
  • 1 tablespoon olive oil
  • Salt and pepper to taste
Instructions
  1. 1. Grill the grouper fillets until cooked through and set aside.
  2. 2. In a bowl, combine cherry tomatoes, basil, balsamic vinegar, olive oil, salt, and pepper to create the salsa.
  3. 3. Top the grilled grouper with the tomato basil salsa before serving.

Frequently Asked Questions (FAQ)

What is the nutritional value of Rock Hind Grouper?

Rock Hind Grouper is rich in protein, providing about 22g per 100g serving, along with essential vitamins and minerals.

How should I cook Rock Hind Grouper?

It can be grilled, baked, or steamed for the best flavor and texture. Avoid frying to keep it healthy.

Is Rock Hind Grouper sustainable?

Sustainability varies by fishing practices; check local sources for sustainably caught options.

Can I eat Rock Hind Grouper if I am allergic to fish?

No, individuals with fish allergies should avoid it as it can trigger allergic reactions.

What are the health benefits of eating Rock Hind Grouper?

It supports muscle health, provides omega-3 fatty acids, and is low in carbohydrates.

How can I store Rock Hind Grouper?

Store it in the refrigerator for up to 2 days or freeze it for longer storage.

What is the best way to season Rock Hind Grouper?

Simple seasonings like lemon, garlic, and herbs enhance its natural flavor.

Is Rock Hind Grouper safe for pregnant women?

Moderation is key due to potential mercury content; consult a healthcare provider.

Related Superfoods
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Comparisons
Rock Hind Grouper vs Alaska Plaice Fillet Rock Hind Grouper vs Albacore Tuna Rock Hind Grouper vs Albacore Tuna
Nutrients
Protein in Rock Hind Grouper Calories in Rock Hind Grouper Vitamin-c in Rock Hind Grouper Magnesium in Rock Hind Grouper
Featured Guides
Health Benefits of Rock Hind Grouper Healthy Recipes with Rock Hind Grouper