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Steamed Grouper
Fish
Nutri-ScoreA

Steamed Grouper

Epinephelus spp.

Clinical Encyclopedia

Steamed grouper is a lean fish known for its mild flavor and flaky texture. It is a rich source of high-quality protein and essential nutrients.

Also known as:
Grouper (USA)Bocinegro (Spain)
Scientific NameEpinephelus spp.
Region of OriginVarious tropical and subtropical waters worldwide
Popular Comparisons:
Steamed Grouper VS Alaska Plaice FilletSteamed Grouper VS Albacore TunaSteamed Grouper VS Albacore White TunaSteamed Grouper VS Albacore White Tuna LoinSteamed Grouper VS Amberjack Yellowtail FilletSteamed 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%)

Complete Micronutrient Breakdown

Detailed concentration of essential micronutrients per 100g serving.

Vitamins

Major Source (≥ 2% DV)
Vitamin b1 (thiamine)0.1 mg (8%)
Vitamin b2 (riboflavin)0.1 mg (6%)
Vitamin b3 (niacin)4 mg (20%)
Vitamin b5 (pantothenic acid)0.5 mg (5%)
Vitamin b6 (pyridoxine)0.2 mg (12%)
Vitamin B122 mcg (33%)
Choline60 mg (11%)
Vitamins with less than 2% DV
Vitamin A: 50 IUVitamin C: 0 mgVitamin D: 0 IUVitamin E: 0.2 mgVitamin K: 0.1 mcgFolate: 5 mcg

Minerals

Major Source (≥ 2% DV)
Calcium20 mg (2%)
Iron0.5 mg (3%)
Magnesium30 mg (8%)
Phosphorus200 mg (20%)
Potassium400 mg (11%)
Zinc0.8 mg (5%)
Copper0.1 mg (5%)
Manganese0.1 mg (5%)
Selenium30 mcg (43%)
Minerals with less than 2% DVNone registered

Health Benefits

✓Rich in omega-3 fatty acids, which support heart health and reduce inflammation.
✓High protein content aids in muscle repair and growth, making it ideal for athletes.

Possible Risks & Side Effects

!No clinically significant precautions or contraindications have been documented for this food in standard dietary intake.

How to Prepare & Consume

Steaming is the best method to preserve the delicate flavor and nutrients of grouper. Serve with herbs and lemon for enhanced taste.

Smart Selection & Storage

How to Select

Choose grouper with bright eyes, firm flesh, and a fresh ocean smell. Avoid fish with a strong fishy odor.

How to Store

Store fresh grouper in the refrigerator and consume within 1-2 days. For longer storage, freeze it.

Medicinal Profile & Bioactive Compounds

Therapeutic properties, key bioactive compounds, and clinical applications of this food.

Medicinal Properties
Anti-inflammatoryHeart health support
Main Applications
•Muscle recovery
•Heart health
Bioactive Compounds
Omega-3 fatty acids

Help reduce inflammation and support cardiovascular health.

How to Consume
Fresh, Steamed, Grilled
Did you know?

"Grouper can live for over 30 years and can weigh up to 800 pounds, making it one of the largest fish in its family."

Myths vs Realities

MythGrouper is high in mercury and should be avoided.
RealityWhile grouper can contain mercury, moderate consumption is safe for most people.
MythAll fish are the same in terms of health benefits.
RealityDifferent fish have varying nutrient profiles; grouper is particularly high in protein.
MythSteaming fish removes all its nutrients.
RealitySteaming preserves most nutrients, making it a healthy cooking method.

Healthy Recipes

Lemon Herb Steamed Grouper

This refreshing dish features grouper steamed with zesty lemon and aromatic herbs, creating a light and flavorful meal.

Ingredients
  • 2 fillets of grouper
  • 1 lemon (sliced)
  • 2 tablespoons fresh parsley (chopped)
  • 1 tablespoon fresh dill (chopped)
  • Salt and pepper to taste
Instructions
  1. 1. Place the grouper fillets on a steaming plate and season with salt and pepper.
  2. 2. Top the fillets with lemon slices and sprinkle with parsley and dill.
  3. 3. Steam for 10-12 minutes until the fish is opaque and flakes easily with a fork.

Grouper with Ginger Soy Glaze

A delicious Asian-inspired dish where grouper is steamed and glazed with a ginger soy sauce, perfect for a healthy dinner.

Ingredients
  • 2 fillets of grouper
  • 2 tablespoons soy sauce
  • 1 tablespoon fresh ginger (grated)
  • 1 teaspoon sesame oil
  • 1 green onion (sliced)
Instructions
  1. 1. Mix soy sauce, ginger, and sesame oil in a small bowl.
  2. 2. Place grouper in a steamer and brush the glaze over the fillets.
  3. 3. Steam for 10 minutes, then garnish with green onions before serving.

Mediterranean Steamed Grouper

This vibrant dish combines grouper with Mediterranean vegetables and herbs, delivering a healthy and colorful meal.

Ingredients
  • 2 fillets of grouper
  • 1 cup cherry tomatoes (halved)
  • 1 zucchini (sliced)
  • 1 bell pepper (sliced)
  • 1 tablespoon olive oil
  • 1 teaspoon oregano
Instructions
  1. 1. Toss the vegetables with olive oil and oregano, then place them in the steamer.
  2. 2. Lay the grouper fillets on top of the vegetables and season with salt.
  3. 3. Steam for 12-15 minutes until the fish is cooked through and vegetables are tender.

Coconut Curry Steamed Grouper

A fusion of flavors, this dish features grouper steamed in a creamy coconut curry sauce, offering a delightful twist.

Ingredients
  • 2 fillets of grouper
  • 1 cup coconut milk
  • 1 tablespoon red curry paste
  • 1 tablespoon lime juice
  • Fresh cilantro for garnish
Instructions
  1. 1. Mix coconut milk, red curry paste, and lime juice in a bowl.
  2. 2. Place grouper in a steamer and pour the coconut mixture over the fish.
  3. 3. Steam for 10-12 minutes and garnish with fresh cilantro before serving.

Steamed Grouper with Garlic and Spinach

This nutritious dish pairs grouper with garlic-infused spinach, creating a healthy and satisfying meal.

Ingredients
  • 2 fillets of grouper
  • 2 cups fresh spinach
  • 2 cloves garlic (minced)
  • 1 tablespoon olive oil
  • Salt and pepper to taste
Instructions
  1. 1. Sauté garlic in olive oil until fragrant, then add spinach and cook until wilted.
  2. 2. Place grouper fillets on top of the spinach in a steamer and season with salt and pepper.
  3. 3. Steam for 10 minutes until the fish is flaky and serve over the garlic spinach.

Steamed Grouper with Mango Salsa

This tropical dish features grouper steamed to perfection and topped with a refreshing mango salsa for a burst of flavor.

Ingredients
  • 2 fillets of grouper
  • 1 ripe mango (diced)
  • 1/2 red onion (finely chopped)
  • 1 lime (juiced)
  • 1 jalapeño (finely chopped)
Instructions
  1. 1. Combine mango, red onion, lime juice, and jalapeño in a bowl to make the salsa.
  2. 2. Season grouper with salt and place in a steamer.
  3. 3. Steam for 10-12 minutes and top with mango salsa before serving.

Herbed Steamed Grouper with Quinoa

A wholesome dish featuring steamed grouper served over a bed of fluffy quinoa, enhanced with fresh herbs.

Ingredients
  • 2 fillets of grouper
  • 1 cup cooked quinoa
  • 1 tablespoon fresh basil (chopped)
  • 1 tablespoon fresh parsley (chopped)
  • Salt and pepper to taste
Instructions
  1. 1. Season grouper fillets with salt and pepper and place in a steamer.
  2. 2. Steam for 10-12 minutes until cooked through.
  3. 3. Serve the grouper over quinoa and sprinkle with fresh herbs.

Spicy Steamed Grouper with Broccoli

This spicy dish features grouper steamed with broccoli, offering a nutritious and flavorful option for seafood lovers.

Ingredients
  • 2 fillets of grouper
  • 2 cups broccoli florets
  • 1 tablespoon sriracha sauce
  • 1 teaspoon sesame seeds
  • Salt to taste
Instructions
  1. 1. Brush grouper fillets with sriracha sauce and season with salt.
  2. 2. Place broccoli florets in the steamer, then lay the grouper on top.
  3. 3. Steam for 10 minutes and sprinkle with sesame seeds before serving.

Grouper with Tomato Basil Sauce

A simple yet delicious dish where grouper is steamed and served with a fresh tomato basil sauce, perfect for a light meal.

Ingredients
  • 2 fillets of grouper
  • 1 cup cherry tomatoes (halved)
  • 1/4 cup fresh basil (chopped)
  • 1 tablespoon olive oil
  • Salt and pepper to taste
Instructions
  1. 1. Toss cherry tomatoes with olive oil, basil, salt, and pepper.
  2. 2. Place grouper fillets in a steamer and steam for 10-12 minutes.
  3. 3. Serve the grouper topped with the fresh tomato basil sauce.

Steamed Grouper with Lemon Caper Sauce

This elegant dish features grouper steamed and drizzled with a tangy lemon caper sauce, making for a delightful meal.

Ingredients
  • 2 fillets of grouper
  • 2 tablespoons capers
  • 1 lemon (juiced)
  • 1 tablespoon butter
  • Salt and pepper to taste
Instructions
  1. 1. Steam grouper fillets for 10-12 minutes until flaky.
  2. 2. In a small saucepan, melt butter and stir in lemon juice and capers.
  3. 3. Drizzle the sauce over the steamed grouper before serving.

Frequently Asked Questions (FAQ)

Is steamed grouper healthy?

Yes, steamed grouper is low in calories and high in protein, making it a healthy choice.

How often can I eat grouper?

It is recommended to consume grouper 1-2 times a week due to potential mercury levels.

What is the best way to cook grouper?

Steaming or grilling are the best methods to retain its flavor and nutrients.

Can I eat grouper if I'm pregnant?

Yes, but limit intake due to mercury content; consult your doctor.

What nutrients are in grouper?

Grouper is rich in protein, omega-3 fatty acids, vitamins, and minerals.

Is grouper sustainable?

Sustainability varies; check local sources for sustainable fishing practices.

How do I know if grouper is fresh?

Fresh grouper should have a mild smell, firm texture, and bright eyes.

Can I freeze grouper?

Yes, grouper can be frozen for up to 3 months; ensure it's properly wrapped.

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Comparisons
Steamed Grouper vs Alaska Plaice Fillet Steamed Grouper vs Albacore Tuna Steamed Grouper vs Albacore Tuna
Nutrients
Protein in Steamed Grouper Calories in Steamed Grouper Vitamin-c in Steamed Grouper Magnesium in Steamed Grouper
Featured Guides
Health Benefits of Steamed Grouper Healthy Recipes with Steamed Grouper
Rankings
Fish high in protein Fish high in selenium Fish low in carbohidratos Fish low in índice glucémico