Blackened Grouper

This super simple blackened grouper does not disappoint. Soft, flaky pan-fried grouper is coated with blackened seasoning for a smoky and slightly spicy flavor. You can easily get this meal on the table in about 15 minutes, making it perfect for a busy weeknight meal.

Why I Love This Recipe

If you scramble to find easy weeknight meals, this blackened grouper recipe is for you. Using store-bought blackened seasoning and frozen grouper makes this the perfect go-to meal when time is of the essence.

Throw the fish in the fridge the night before, or even first thing in the morning, and you’ll be all set to get it on the table in minutes when you get home at the end of the day.

The fish turns out super tender on the inside with a blackened crust on the outside with just a touch of spice. Yum!

Recipe Ingredients

• Grouper fillets: Fresh or frozen, if using frozen, thaw in the fridge overnight.
• Blackened seasoning: When buying a blackened seasoning, try to find one that doesn’t have salt listed as the first ingredient.
• Vegetable oil: Use whatever you have on hand; olive oil, canola, and grapeseed will all work well.
• Lemon: Sliced or cut into wedges, to be served with the grouper.
• Parsley: I like to use fresh parsley, but dried parsley will also work as a garnish.

Variations

• Add more Spice: Sprinkle the fish with a touch of cayenne pepper or red chili flakes.
• Swap the Fish: Instead of grouper, use your favorite white fish.
• For a Change of Pace: Instead of eating with a few sides for dinner, stuff the fish into taco shells instead of your usual go-to fillings.

How To Make Pan Fried Grouper

Step 1: Dry the grouper fillets with paper towels and brush both sides with half the vegetable oil.

Step 2: Coat the grouper fillets generously with blackened seasoning on both sides, then press it firmly into the fish.

Step 3: Pour the remaining vegetable oil into a cast-iron skillet and preheat over medium-high heat.

Step 4: Cook fillets for 3-4 minutes on each side or until fillets are flaky and cooked through.

Step 5: Remove from heat and serve with lemon slices or wedges and parsley.

Tips for the Best Blackened Grouper

• Dry Fish Will Hold the Oil Better: Make sure to pat the fish well so the oil sticks. Once the fish is coated in oil, it will hold the blackened seasoning well.
• Preheat the Pan: If the pan is hot when the fish hits it, you’ll get a nice crispy coating.
• Fresh Seasoning: You’ll get a way better tasting dinner if your blackened seasoning is fresh. If it’s been sitting in your pantry for more than a year, toss it and buy a new one.
• Watch the Cook Time: Depending on the thickness of your fish, the cook time may vary. Fully cooked fish is opaque and flakes easily.

Grouper is a Good Source of Protein

Low in Fat and High in Protein: Grouper is a good source of lean protein, making it an excellent choice for those looking to maintain or increase muscle mass while lowering calorie intake. For example, 3oz of grouper is about 17 grams of lean protein. It’s also relatively low in saturated fat.

Vitamins and Minerals: Grouper provides various nutrients, including B vitamins (especially niacin and B6), phosphorus, potassium, and selenium. These play roles in energy production, bone health, immunity, and more.

Omega-3 Fatty Acids: While not as high in omega-3 fats as oily fish like salmon, grouper still contributes a moderate amount of these heart-healthy fats.

FAQs

This quick and easy blackened grouper is tasty and simple to prepare. It doesn’t get any better than that if you are looking for a healthy, nourishing and, of course, tasty recipe.

More Dinner Recipes

• Bang Bang Shrimp
• Lemon Chicken Orzo
• Mississippi Pot Roast
• Slow Cooker Chicken Thighs