Pan Seared Grouper with Hearts of Palm Salad
User Reviews
5
-
Prep Time
30 mins
-
Cook Time
10 mins
-
Total Time
40 mins
-
Servings
4 servings
-
Calories
499 kcal
-
Course
Main Course, Lunch
-
Cuisine
American
Pan Seared Grouper with Hearts of Palm Salad
Description
This recipe calls for skinless grouper fillets that are salted and rested to season before cooking. The fish is seared in a hot pan with safflower oil until a golden crust forms, then finished briefly with butter and key lime juice to add richness and acidity. The pan is jiggled when placing the fish to prevent sticking.
The hearts of palm salad is prepared by slicing hearts of palm, chopped romaine lettuce, seeded English cucumber, and optional diced avocado. Thinly sliced red onion is tossed with salt and lime juice separately, then added to the salad at serving to maintain its brightness. Olive oil and chopped parsley or cilantro complete the dressing.
The salad's fresh and tangy notes pair well with the buttery, flaky grouper. This dish is suited to a light, elegant meal that balances textures and citrus flavors. The recipe notes that other firm white fish can be used and suggests serving with white wine and sides like bread, grits, or rice.
Proper fish preparation includes drying it completely and ensuring it is closer to room temperature if thick. Using hot oil in the pan prevents sticking and helps form a crisp crust. If key limes are unavailable, regular limes may be substituted. For butter-free variations, quality oils can be drizzled at the end instead.
Ingredients
SALAD
- 1 red onion sliced thin
- 1/4 cup lime juice
- salt
- 1 head romaine lettuce chopped
- 14 ounce hearts of palm or equivalent, canned
- 1 cucumber seeded and chopped, English variety
- 3 tablespoons olive oil
- 1/4 cup parsley chopped, or cilantro
- 1 avocado optional, diced
- 1 datil pepper optional, or habanero pepper; minced
FISH
- 1 to 2 pounds grouper fillets in portions, skinless
- salt
- 3 tablespoons safflower oil (or canola, grapeseed or avocado oil)
- 2 tablespoons butter
- 2 tablespoons key lime juice
Instructions
SALAD
- Mix the red onion slices with some salt, then toss with the lime juice and set aside. Remove the outer leaves from the head of romaine lettuce and use for something else. Chop the hearts into pieces you'd want to eat with a fork and set in a large bowl.
- Slice the hearts of palm and add to the bowl, along with the remaining salad ingredients. Toss everything with the olive oil and salt lightly. You'll add the red onions and lime juice right at the end when you are ready to serve.
FISH
- Before you even start the salad, set the fish out on a cutting boar or plate and salt well. Let this sit while you make the salad.
- Get a steel or cast iron pan hot over a strong burner. Dry the fish thoroughly while this is happening. When the pan is hot, add the safflower oil. The moment you see a wisp of smoke rise from the oil, set the pieces of grouper in the pan, jiggling the pan as you do so. This is important or the fish will stick to the pan.
- Let the fish cook for 1 minute on medium-high heat. It should sound like bacon sizzling, so adjust the heat accordingly. Tilt the pan and spoon the hot oil over the pieces of fish until they turn opaque, then for about 30 seconds more.
- When the bottom of the fish has begun to brown nicely, gently test to see if the fish will come up off the pan. If most of it will, you are good to go. If not, turn the heat down a little and let the fish continue cooking, checking every 30 seconds or so. The fish will release eventually. When it does, add the butter and spoon it all over the fish as it froths.
- Remove the fish to a cutting board, crispy side up. Add the lime juice to the pan, turn off the heat, and swirl to combine. Serve this over the fish alongside the salad.
Notes
- This recipe works well with any firm white fish, not only grouper, whether freshwater or saltwater.
- Serve the fish with white wine and sides such as bread, grits, or rice for a balanced meal.
- Ensure the fish is dry and at room temperature for thicker fillets to achieve optimal searing.
- Always add hot safflower (or substitute oil) to a well-heated pan and jiggle the pan upon adding the fish to prevent sticking.
- Key lime juice is recommended, but regular lime juice can be used as a substitute.
- If you prefer to avoid butter, finish the fish with a high-quality oil like olive or nut oil.
- English cucumbers are preferred to avoid bitterness but any cucumber can be substituted in the salad.
Nutrition Information
Show DetailsNutrition Facts
Serving: 4servings
Amount Per Serving
Calories 499 kcal
% Daily Value*
| Calories | 499kcal | 25% |
| Carbohydrates | 43g | 14% |
| Protein | 29g | 58% |
| Fat | 26g | 40% |
| Saturated Fat | 7g | 35% |
| Polyunsaturated Fat | 3g | 18% |
| Monounsaturated Fat | 14g | 70% |
| Trans Fat | 1g | 50% |
| Cholesterol | 57mg | 19% |
| Sodium | 146mg | 6% |
| Potassium | 3177mg | 68% |
| Fiber | 9g | 36% |
| Sugar | 22g | 44% |
| Vitamin A | 14539IU | 291% |
| Vitamin C | 39mg | 43% |
| Calcium | 135mg | 14% |
| Iron | 5mg | 28% |
* Percent Daily Values are based on a 2,000 calorie diet.
User Reviews
Overall Rating
5
You'll Also Love
