Perfectly flaky blackened grouper is an easy and delicious fish dinner. A homemade blend of savory spices coat the grouper filets as they are cooked in butter to develop a beautiful sear. A lemon herb sauce will add a rich and lemony flavor to every bite.
Why this recipe is just so good...
- Grouper is a healthy white fish that is high in protein with about 25 grams per 100 grams of cooked fish. It is low in saturated fat and perfect for a low carb, keto diet with 0 carbs.
- The homemade lemon herb sauce is rich and flavorful, made with lemon, olive oil and a variety of herbs. Dipping the grouper in the sauce will be a perfectly exquisite bite!
- Pan seared grouper and the lemon sauce is a simple recipe and dinner is ready in less than 30 minutes.
- Some other seafood recipes to try: Blackened Swordfish, Blackened Cod and Mahi, Mahi.
Ingredients & Notes
Choose fresh grouper at a seafood market that has a high turnover. Look for filets that feel firm to the touch, not squishy or too soft. They should smell like the sea, without an overly "fishy" odor.
The blackened seasonings we are using include: red pepper flakes, oregano, thyme, garlic, onion, salt, pepper and Old Bay.
How to cook Blackened Grouper on the stove
Pat the filets dry with paper towels. Stir together all seasonings and pat onto both sides of the grouper.
Heat a cast iron or other heavy skillet over medium high flame. Melt butter in the pan. Place fish in pan and let them cook for about 4 minutes without moving.
Carefully slide a metal spatula under the filets and flip over. Cook for another 3-4 minutes. Test with a thermometer to see if fish registers at least 145°F.
How to make Lemon Herb Sauce
One of the best dipping sauce for any white fish is a cinch to make. It uses parsley, garlic, butter, olive oil, onion, sugar, sherry vinegar, lemon juice, salt and pepper.
All ingredients go into a mini food processor or chopper and are pulsed for about 30 seconds or so. If you don't have a processor, finely mince the parsley, onion and garlic. Stir in the vinegar, seasonings, sugar, lemon juice. Whisk in the olive oil.
Pour some sauce on a plate and place a blackened grouper filet on top. You can drizzle a bit on top if you'd like as well. This recipe serves 2 hearty portions. You can easily double the recipe to serve more people.
- For a low smoke oil option, use avocado or grapeseed oil.
- You should pat the fish dry with a paper towel to help the seasonings stick.
- Make sure the pan you are using is very hot and the butter melted. Don't move the fish for until it's time to flip it. If you try to flip too soon, it may stick to the bottom of the pan.
- Fish is done when a meat thermometer reads at least 145°F. The fish will be opaque (not see through) and will flake when pulled with a fork or knife.
What to serve with Blackened Grouper?
You should definitely try the lemon herb sauce with the grouper. You can't go wrong with lemon and herbs with any fish. But if you want to keep it simple, a squeeze of lemon will be great too!
If you are keeping this a light and healthy meal, I would recommend a salad, tangy coleslaw and some roasted asparagus or squash. If you or your family would like a starch added, serve a baked potato or some flavored rice or quinoa.
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More seafood recipes to try:Print
Perfectly flaky blackened grouper is an easy and delicious way to spice up a fish dinner. A homemade blend of savory spices coat the grouper filets as they are cooked in butter to develop a beautiful sear. This dish is a great source of protein, healthy fats, and incredible flavors.
- (2) 6 ounce grouper filets
- 2 tablespoon butter
- ¼ teaspoon oregano
- ¼ teaspoon thyme
- ½ teaspoon garlic powder
- ½ teaspoon onion powder
- 1 teaspoon salt
- ½ teaspoon black pepper
- ½ teaspoon Old Bay seasoning
- ¼ red pepper flakes or cayenne pepper
Butter lemon sauce
- 2 tablespoons melted butter
- juice of 1 lemon, about 2-3 tablespoons
- 2 tablespoons choppedonion
- ¼ cup olive oil
- 2 tablespoons rice wine vinegar or sherry vinegar
- 1 garlic clove
- 2 teaspoons sugar or sugar substitute
- ¼ cup parsley
- 1 teaspoon salt
- 1 teaspoon pepper
- Combine all seasonings ingredients.
- Pat the grouper dry with paper towel and press seasonings onto both sides of fish.
- Heat a cast iron or other heavy skillet over medium high flame. Put butter in pan to melt. If pan starts to smoke, turn down flame to medium.
- Place fish in pan and without moving the filets, let them cook for 4 minutes.
- Slide a spatula underneath the grouper and flip over. Finish cooking for another 3-4 minutes. *
- Test fish with a thermometer to check if at least 145°F.
Butter lemon sauce
- Place all ingredients except olive oil in processor. Or chop the parsley, garlic and onion very fine.
- Combine all together, pulsing for 30 seconds. Pour in oil and pulse another 15 seconds.
- Taste for seasoning and add a bit more lemon or salt, pepper or sugar as desired.
*If you don't have Old Bay seasoning, just use a bit more of your favorite Cajun or smokey seasonings.
*Moving the filets too soon could cause them to stick in the pan. When you are ready to flip, just carefully slide the spatula just a bit underneath. If you feel resistance, wait another minute before turning. Lower the flame if too hot.
*Store leftover fish in the refrigerator for up to two days. Also, you can freeze in an airtight container for up to two months. Defrost in the refrigerator overnight. Reheat in a pan on low heat until hot.
*There is more than enough for 2 servings of the butter sauce since we didn't use all of it for dinner. You can either cut the sauce recipe in half or use the rest on another meal within 3 days.
*Nutrition is based on Nutrifox recipe calculator and is a best estimate. If macros are very important to your diet/lifestyle, please do your own research.
Keywords: fish, seafood dinner, white fish, healthy dinner, blackened recipes