This Blackened Grouper Sandwich with Greek Yogurt Cajun Remoulade is the perfect fish sandwich that will remind you of your favorite beachfront Florida seafood restaurant. With tender grouper, lettuce, tomato, and a perfectly toasted bun this dinner will bring vacation home with you.
Made with my Homemade Greek Yogurt Cajun Remoulade and Baked Blackened Grouper.
Blackened Grouper Sandwich
This Blackened Grouper Sandwich is inspired by one of my favorite meals from South Florida. Grouper is plentiful there and most seafood restaurants, especially near the coast have a version of this delicious dish on the menu. If I see it, I have to order it.
My version is made with my easy Baked Blackened Grouper, which is easily prepared fuss-free in the oven instead of stove and a cast iron skillet. It's then assembled with a toasty bun, lettuce, tomato, and a perfectly delicious but healthy Greek Yogurt Cajun Remolaude.
The healthy swaps in this dish mean it comes in just over 300 calories with 43 grams of protein. It's also made with just a few ingredients in just 20 minutes start to finish. Talk about a meal you can feel good eating.
You can also top this sandwich with Cilanto Lime Slaw or Mango Salsa, for a different twist on it. This is a fish dinner that will have you dreaming of vacation, at least it does for me.
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Why You'll Love this Blackened Grouper Sandwich...
- It tastes like a vacation but in a healthier package including baking the fish instead of pan frying and a Greek yogurt remoulade instead of mayonnaise.
- This entire meal can be on your table in 20 minutes.
- The fish is so delicious and flavorful.
- You can customize the sandwich to fit your family's taste.
- It's a total crowd-pleaser!
What does a grouper sandwich taste like?
A grouper sandwich gives you a perfect taste of the grouper fish which is a mild, slightly sweet tasting fish. The tender fish pairs perfectly with the toasted bun and bright zesty sauce, like a Cajun Remoulade Sauce.
Ingredients:
Here's an overview of what you'll need to make this Blackened Grouper Sandwich, but keep scrolling for the full recipe amounts.
For the Blackened Grouper:
- Grouper Fillets: The star of this dish is the grouper. You can use fresh or frozen fish depending on what is available to you. If you have frozen fish, thaw it out in the fridge overnight. The fish should not be stinky or fishy. To prep the fish, pat it down with a paper towel. Red or Black Grouper will work, depending on what you can find.
- Butter: I don't cook with a lot of butter, but you really need melted buuter to create the classic blackening flavor. I melt the butter and use a brush to use less and evenly distribute it over the fish without having to use much at all. You can also use olive oil, if you don't want butter.
- Blackening Seasoning: Homemade Blackening Seasoning is the perfect spice blend herbs like paprika, smoked paprika, garlic powder, onion powder, cayenne pepper, oregano, salt, and pepper. You can make your own or buy a pre-made version. Here are a few ones you can buy: Zatarains Blackened Seasoning, Emeril's Blackened Seasoning Blend, Chef Paul Prudhomme's Magic Seasoning Blends - Blackened Redfish Magic (My favorite!) Often Blackening Seasoning already has salt and pepper in it, so check on that before adding more salt and pepper to your fish.
- Lemon: You will need fresh lemon juice and lemon wedges to brighten and bring out the flavors of the recipe.
- Optional Kosher Salt & Black Pepper
Read the complete Blackened Grouper recipe HERE.
For the Greek Yogurt Remoulade:
- Greek Yogurt: To make this dish a bit healthier I swapped the mayo out and used plain Greek yogurt. It is the perfect creamy base. You can use low of full fat depending on your diet.
- Dijon Mustard: Use your favorite Dijon mustard. A nice grainy Whole Grain Mustard is a perfect choice.
- Dill Relish: My secret ingredient is Dill Relish which adds a lot of texture and flavor!
- Horseradish: You'll need classic prepared horseradish, it is a key flavor in the sauce.
- Garlic: I use minced garlic, but you can also use garlic powder, whichever you have.
- Spices: Use my Homemade Cajun Seasoning with some extra Smoked Paprika.
Read the complete Greek Yogurt Cajun Remoulade Recipe HERE.
For the Blackened Grouper Sandwich:
- Blackened Grouper Sandwich
- Greek Yogurt Cajun Remoulade
- Lettuce
- Tomato
- Buns - Use your favorite buns including hamburger, whole grain, or Brioche Buns.
- Other Optional Toppings: Onion,
Instructions:
This is an overview of the instructions to make this Blackened Grouper Sandwich, but the full detailed printable recipe is below in the recipe card.
- Prepare the Blackened Grouper according to this recipe. You will prepare the fish in a baking dish, as shown below.
- Prepare the Greek Yogurt Cajun Remolaude according to this recipe. Stir it together in a small bowl.
- Toast the buns.
- Slice the tomato and tear off the leaves of lettuce.
- Stack the toasted bun with the tomato, lettuce, Grouper, and Greek Yogurt Cajun Remoulade.
- Garnish with fresh parsley and serve immediately.
Variations
I love this Blackened Grouper Sandwich as written, but here are some fun variations.
- Make Sliders: When making your fish, cut it into smaller pieces. Buy slider buns and assemble the sandwiches in the same way.
- Make it Spicy: Add more cayenne pepper to the crab cakes and sauce.
- Make it in the Air Fryer: If you want to use an air fryer, you can cook the crab cakes at 400 for 10 minutes.
- Make it Gluten Free: Use Gluten Free Buns.
Topping Suggestions:
Instead of using the Cajun Remoulade, try any of these homemade toppings or sauces.
- Mango Salsa
- Cilantro Lime Pesto
- Mango Avocado Salsa
- Sun Dried Tomato Pesto
- Pineapple Salsa
- Peach Salsa
- Avocado Feta Dip
- Basil Almond Pesto
- Healthy Ranch Dressing
- Homemade Tzatziki Sauce
FAQ
Storage & Leftovers
Store any unassembled leftovers in an airtight container in the fridge for three days. These are best served fresh out of the oven. I would not try to freeze them.
This Blackened Grouper Sandwich is delicious!
This Blackened Grouper Sandwich is delicious. It's such a tasty seafood recipe that feels restaurant quality but without the fuss. You will have to try it at home. I know my family loves this and it reminds us all of the beach. Serve this with chips, french fries, or a salad, or upgrade it even more with tasty sides below that will make this a wonderful meal.
You can also try making my Lemon Butter Baked Grouper with your fish.
Serve it With:
More Healthy Fish Recipes to Try:
- Lemon Butter Baked Grouper
- Blackened Swordfish
- Blackened Mahi Mahi
- Blackened Salmon
- Lemon Pepper Tilapia
- Panko Parmesan Crusted Halibut
- Tilapia Veracruz
- Seared Ahi Tuna Tacos
- Healthy Mahi Mahi Fish Tacos
- Teriyaki Salmon Bowls
- Pesto Salmon
- Foil Packet Fish
- Salmon with Greek Yogurt Dill Sauce
- Everything But the Bagel Salmon
If you make this Blackened Grouper Sandwich, I’d love to hear what you think! Leave a comment and a star rating ★ below. Make sure to follow me on Instagram, Pinterest, and Facebook too!
Blackened Grouper Sandwich
Ingredients
- 4 blackened grouper fillets
- 1 cup remoulade sauce
- 1 tomato, sliced
- 4 buns
- 4 leaf lettuce pieces
Instructions
- Prepare the blackened grouper fillets with the recipe below.
- Prepare the remoulade sauce with my Greek Yogurt Cajun Remoulade Sauce below.
- Toast your buns.
- Assemble the grouper sandwiches by stacking the lettuce, tomato, and grouper fillet. Top with remoulade sauce.
- Serve immediatly and enjoy.
Notes
Nutrition
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