5 from 116 votes
Pan-Seared Grouper
Pan-Seared Grouper features firm white fish fillets dusted lightly with flour, seasoned, and cooked in a combination of olive oil and butter to develop a golden crust while keeping the interior moist and tender. The finishing addition of lemon juice, capers, and fresh herbs like rosemary, chives, and oregano adds brightness and aromatic depth to the dish.
Prep Time
2 mins
Cook Time
10 mins
Total Time
12 mins
Servings:
2
people
Calories:
297 kcal
Course:
Main Course
Cuisine:
French
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.
Cup of Yum
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
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%)
Nutrition Facts
Serving: 2 people
Amount Per Serving
Calories 297
% 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.