This Blackened Grouper recipe is baked instead of pan-searing in a cast iron skillet to make a simple, healthy, and delicious dinner. Use my Homemade Blackening Seasoning to make this 4-ingredient, 15-minute healthy fish dinner recipe.
Love cooking fish? Also, try my Blackened Cod, Blackened Swordfish, Blackened Salmon, and Blackened Mahi Mahi.
Blackened Grouper - Baked
This Blackened Grouper recipe is a delicious, fuss-free dinner that comes out perfect every time. Traditional Blackened Grouper is made on the stovetop in a cast-iron skillet with butter and spices, but that can be a bit fussy and messy, especially for a novice chef, so my version is oven-baked to give you the same delicious taste in a healthier, easy-to-make package. This is the kind of fish dish anyone can cook, especially when you whip up your own Blackening Seasoning with my recipe.
Grouper is a type of sea bass. It's a white fish with a firm, flaky texture. It has a mild, yet slightly sweet flavor similar to a bass or halibut. You'll see it on the menu in the coastal areas of Florida, especially, where it is plentiful. I just started noticing it has become more widely available in the freezer section of my grocery store, which has made it a lovely addition to our fish rotation. Of course, if you can find it fresh, that's wonderful, but if you don't live near the coast, frozen is also a great option.
What does it mean when the fish is blackened?
When you say a fish is blackened, it means it is prepared in a traditional way with a cast-iron skillet, butter, and a rich Blackening Seasoning with a zesty blend of herbs like paprika, smoked paprika, garlic powder, onion powder, dried oregano, salt, black pepper, and spices. The dark blend of spices coats the fish in a dark color that resembles blackening it. I've taken a bit of liberty with this version and baked it instead of pan-searing it, but you can see you will still get that infamous "black" coating. You can also cook it on the grill.
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Why You'll Love this Blackened Grouper recipe...
- You'll love this Blackened Grouper recipe because it has only 4 ingredients and is ready in 15 minutes.
- It's easily made in the oven, so you don't have to babysit the stove while it's cooking... which is great if you have small kids like I do.
- Grouper is a delicious, thick, sweet fish that you will love!
- This dinner is only 220 calories with a whopping 34 grams of protein.
- It's super versatile. You can serve this with any of your favorite sides, over a salad, or even part of tacos or a wrap.
Ingredients:
Here's an overview of what you'll need to make this Blackened Grouper recipe, but keep scrolling for the full recipe amounts.
- Grouper Fillets: You will need 2 grouper fillets that are around 6 ounces to make this dish. 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.
- Butter: Butter is a classic ingredient with Blackened fish, so I do use it here. I don't cook with a lot of butter, but you really need this flavor to create the classic blackening flavor. I melt the butter and use a brush to use less and evenly distribute it over the fish. You can also use olive oil.
- Blackening Seasoning: I like to make my own Homemade Blackening Seasoning and keep a jar in the pantry. It is the perfect spice blend of 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 a fresh lemon and lemon wedges to brighten and bring out the flavors of the recipe.
- Optional Salt & Pepper
Instructions:
This is an overview of the instructions to make this Baked Blackened Grouper recipe, but the full detailed printable recipe is below in the recipe card.
- Spray a baking dish with cooking spray and preheat your oven to 425 degrees.
- Pat the grouper fillets dry with paper towels. Put the fillets into the baking dish. Brush them with melted butter.
- Sprinkle the sides of the fillets with the blackening seasoning.
- Bake for 10-12 minutes or until the fish flakes with a fork. The flesh will turn opaque. The fish cooking time will vary due to the thickness of the fish. Don't overcook your fish or it will dry out. If you have trouble figuring out when the fish is done, you can use a meat thermometer. Fish should be at 130 degrees Fahrenheit for medium, 135 for medium-well, and 140-145 for well done. I find that cooking fish to around medium is good for not drying out the fish. However, according to the CDC, you should cook fish like swordfish to 145 degrees to kill bacteria, so decide for yourself. 🙂
- Serve with a lemon wedge and serve immediately.
Blackened Grouper Variations
I love this Baked Blackened Grouper recipe as written, but here are some fun variations.
- Top It: You can serve this plain as shown, or top it! I find that this Blackened Grouper is a great base for toppings like Cajun Remoulade Sauce, Cilantro Lime Slaw, Mango Salsa, Pineapple Salsa, or any of my Fruit Salsa recipes or Pesto Recipes.
- Make it Dairy-Free: Use olive oil or dairy-free butter to make this dairy-free.
- Make it Cajun: You can use a Cajun Spice Mix if you can't find Blackening Seasoning. Cajun spices, creole seasoning, and Blackening Seasoning are very similar.
- Make it Spicy: To bring up the heat, add an extra sprinkle of cayenne pepper or red pepper flakes. You can also serve it with hot sauce.
FAQ
Storage & Leftovers
Store any leftovers in an airtight container in the refrigerator for up to three days. Reheat the fish in the microwave or air fryer.
Freezing
I would not freeze the grouper fish.
Is blackened grouper healthy?
Blackened Grouper is very healthy to eat. Grouper is a great fish to eat. This is low in fat and high in protein and vitamins. Traditionally, Blackened fish is cooked in a lot of butter on the stove, but my version is a bit lighter in the oven.
Which is better black or red grouper?
Both are good fish to eat, although red grouper is widely available in stores. Since Black Groupers have limited availability, it can be more expensive. Red Grouper is sweeter and milder than Black Grouper, and Black Grouper tends to be firmer when fresh. Both are great fish to eat and will work great in this recipe.
Baked Blackened Grouper is a Perfect Dinner
This Baked Blackened Grouper is the perfect dinner. With just 4 ingredients and made in 15 minutes, you can't beat the taste and the time it takes to make this dish. It is one of my family's favorites as well. The twins gobble this up! I just love how this dish is easy enough for a weeknight dinner but fancy enough for a dinner party too. If you love grouper, also try my Lemon Butter Baked Grouper, which is also delicious.
Here are a few sides you can serve it with to make it a delicious meal.
Serve it with:
- Garlic Roasted Green Beans
- Roasted Baby Red Potatoes
- Roasted Lemon Garlic Brussels Sprouts
- Roasted Broccoli with Mushrooms
- 4 Ingredient Simple Roasted Sweet Potatoes
- Kale Caesar Salad
- Greek Yogurt Healthy Cole Slaw
- Healthy Greek Yogurt Potato Salad
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More Healthy Fish Recipes to Love:
- Blackened Swordfish
- Blackened Mahi Mahi
- Air Fryer Tilapia
- Blackened Cod
- Air Fryer Steelhead
- 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, 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 -Baked
Ingredients
- 2 grouper fillets, about 6 ounces each
- 1 tablespoon melted butter
- ½ tablespoon blackening seasoning
- 1 lemon
Instructions
- Spray a baking dish with cooking spray and preheat your oven to 425 degrees.
- Pat the grouper fillets dry with paper towels. Put the fillets into the baking dish. Brush them with melted butter.
- Sprinkle the grouper with the blackeneding seasoning.
- Bake for 10-12 minutes, or until the fish flakes with a fork. It will turn opaque.
- Serve with a lemon wedge and serve immediatly.
Notes
Nutrition
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