Pan-Seared Grouper
User Reviews
5
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Prep Time
2 mins
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Cook Time
10 mins
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Total Time
12 mins
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Servings
2 people
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Calories
297 kcal
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Course
Main Course
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Cuisine
French
Pan-Seared Grouper
Description
Pan-Seared Grouper highlights fresh firm white fish, coated lightly with flour to encourage browning and a crisp surface. Cooking the fillets in olive oil and butter balances the browning effect with richness. The fish is cooked carefully over medium heat to develop a golden crust and opaque interior, which shows doneness. The pan sauce, made with lemon juice, capers, and herbs, imparts a bright, tangy, and herbal note that complements the mild flavor of the grouper. This preparation protects the delicate texture of the fish while enhancing its flavors.
The finished grouper can be served immediately with the pan sauce spooned over. It pairs well with simple sides like roasted vegetables or a fresh salad to balance the richness of the butter and fish. Warm plates help retain the fish’s ideal serving temperature.
For a variation, the flour coating can be omitted to reduce crispiness while keeping the fish moist and flavorful. Using gluten-free flour is also possible for dietary needs. Careful temperature control is key to prevent burning the butter while ensuring the fish cooks evenly.
Ingredients
- 8 ounces grouper Or swap another firm white fish (such as halibut, 2 fillets
- 1 tablespoon flour Use gluten-free AP flour if needed. See recipe notes, "Recipe Variations"
- salt pinch
- black pepper pinch
- 1 tablespoon olive oil
- 2 tablespoons butter divided
- 1 lemon juiced
- 1 tablespoon capers
- rosemary small handful, fresh herbs
- chives
- oregano
Instructions
- Pat grouper fillets dry. Dust with flour, and shake off any excess. Sprinkle them on both sides with salt and pepper.Prepare a heavy pan with the olive oil and 1 tablespoon butter. Heat on medium-high until butter is melted but not browned, then turn the heat down to medium.
- Place the fillets in the pan and cook about 3-4 minutes. Don't touch the fillets until they're ready to flip.Use a thin metal spatula to test the fish. If you can slide the spatula under the fish without the fish sticking to the pan, it's ready to flip. If the fillets won't release, give them another 30 seconds. They'll release when they've finished cooking.
- After flipping, divide the remaining 1 tablespoon butter over both fillets.Cook fish another 3-4 minutes until done. Fish will be golden on both the top and bottom and opaque all the way through when finished cooking.Transfer the fish to plates, leaving the excess butter in the pan. Cover fish to keep warm, or set fish in a 200ºF oven.
- Reduce heat to medium. Add the lemon juice and capers, and stir with a wooden spoon. Add half the herbs and stir again. Serve fish hot with pan sauce and remaining herbs.
Notes
- The flour coating enhances crust crispness but can be skipped for a softer texture.
- Use gluten-free flour if needed to accommodate dietary restrictions.
- Maintain medium heat to allow the fish to cook through without burning the butter.
- Serve immediately after cooking to enjoy the optimal texture and flavor of the grouper.
Nutrition Information
Show DetailsNutrition Facts
Serving: 2people
Amount Per Serving
Calories 297 kcal
% Daily Value*
| Calories | 297kcal | 15% |
| Carbohydrates | 8g | 3% |
| Protein | 23g | 46% |
| Fat | 20g | 31% |
| Saturated Fat | 8g | 40% |
| Trans Fat | 1g | 50% |
| Cholesterol | 72mg | 24% |
| Sodium | 464mg | 19% |
| Potassium | 631mg | 13% |
| Fiber | 2g | 8% |
| Sugar | 1g | 2% |
| Vitamin A | 529IU | 11% |
| Vitamin C | 29mg | 32% |
| Calcium | 50mg | 5% |
| Iron | 2mg | 11% |
* Percent Daily Values are based on a 2,000 calorie diet.
User Reviews
Overall Rating
5
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