Blackened Grouper
Pan fried blackened grouper is a quick and easy recipe made with just 5 ingredients in 15 minutes. It's high in protein and full of vitamins and minerals!
Servings: 4
Ingredients
- 12 ounces Grouper fillets thawed (about 3-4 fillets)
- 3 tablespoons Blackened seasoning
- 2 tablespoons vegetable oil divided
- 1 large lemon sliced or cut into wedges
- 1 tablespoon fresh parsley chopped
Instructions
- Pat 12 ounces Grouper fillets dry with paper towels, brush both sides of each fillet with half the vegetable oil.
- Season the grouper fillets generously on both sides with 3 tablespoons Blackened seasoning, then firmly press the seasoning onto the fish.
- Add remaining vegetable oil to the cast-iron skillet and preheat over medium-high heat.
- Cook fillets for 3-4 minutes on each side or until fillets are flaky and cooked through.
- Remove from heat and serve with lemon slices or wedges and garnish with fresh parsley.
Notes
3 oz of grouper is about 17g of protein.
Grouper is high in lean protein, vitamin B, and other vitamins and nutrients, including Omega 3s.
Grouper is a large fish and can be high in mercury, so keep that in mind for pregnant women and small children.
Store leftover grouper in an airtight container in the refrigerator for up to 2 days.
Nutrition
Calories: 147kcal | Carbohydrates: 3g | Protein: 17g | Fat: 8g | Saturated Fat: 1g | Polyunsaturated Fat: 4g | Monounsaturated Fat: 2g | Trans Fat: 0.04g | Cholesterol: 31mg | Sodium: 845mg | Potassium: 454mg | Fiber: 1g | Sugar: 1g | Vitamin A: 212IU | Vitamin C: 16mg | Calcium: 31mg | Iron: 1mg