03.09.2006
March 9, 2006

Grouper groupies take note!
Now is a good time for Florida grouper fans to experience the many culinary possibilities with this versatile fish while it is in season. Grouper is a flaky and moist lean fish that can be prepared simply or, for the more adventurous cook, gourmet style. Although this may not be the main goal of grouper lovers, the nutritional and dietetic attributes are many. A four-ounce serving of grouper contains 110 calories, 2 grams of fat, 23 grams of protein, 65 mg of sodium and .29 grams of Omega 3. Here are some buying and preparation tips:

Buying, Storage and Handling

Remember to purchase seafood last and keep it cold during the trip home. Fresh whole fish should have a shiny surface with tightly adhering scales. Gills should be deep red or pink, free of mucus and off-odor. The belly cavity should have no cuts or protruding bones. Fresh steaks, fillets and loins should have a translucent look with flesh that is firm and not separating and no discoloration. The packaging should not require the filets to bend into an unnatural position. The aroma of the fish should be mild, similar to the ocean.

Sometimes deciding how much to buy is a challenge. Follow these guidelines:
-- Whole or drawn fish: 3/4 to 1 pound per serving
-- Dressed or clean fish: 1/2 pound per serving
-- Fillets per steaks: 1/4 to 1/3 pound per serving

Preparation

Keep raw and cooked seafood separate to prevent bacterial cross-contamination. After handling raw seafood, thoroughly wash knives, cutting surfaces, sponges and your hands with hot soapy water. Always marinate seafood in the refrigerator. If you want to use marinade for basting reserve a portion before adding raw seafood. Discard marinade; it contains raw juices which may harbor bacteria.

Cooking

Grouper lends itself well to any form of cooking. Because it is a lean fish, some basting is necessary while broiling or baking to keep the flesh moist. The general rule is to cook 10 minutes per inch of thickness, at the thickest part of the fillet or steak, at 400-450 degrees F. If fish is cooked in parchment, foil or a sauce, add 5 minutes to the total cooking time. Fillets less than 1/2 inch thick do not need to be turned during cooking. Fish cooks quickly. Do not overcook. Fish is done when the flesh becomes opaque and flakes easily when tested with a fork.

Poaching, steaming, baking, broiling, sautéing, micro waving are excellent low-fat cooking methods as long as you do not add high fat ingredients. Marinate in your favorite salad dressing prior to cooking. Broil, bake, steam or microwave, then cube and add to pasta or salad greens for a delicious salad. Other ideas include broiling or grilling with lime-butter and seasoned salt. Be sure to oil the grill to prevent fish from sticking. Whole fish are excellent with a crab or shrimp stuffing. You can always add any leftover fish in broken pieces to salads, soups or sauces.

Here’s a delicious and easy recipe to help kick off the season.

Spicy Grouper Fillets
2 pounds Florida grouper fillets
1 teaspoon salt
1 teaspoon pepper
1 cup Cheddar cheese, grated
1 tablespoon prepared mustard
2 teaspoons prepared horseradish
2 tablespoons chili sauce
1/4 cup olive oil

Cut fish into serving-size portions; sprinkle both sides with salt and pepper. Combine cheese, mustard, horseradish and chili sauce; set aside. Place fish on a lightly oiled broiler pan; brush with oil and broil about 2 inches from the source of heat 5-8 minutes or until fish flakes easily with a fork. Place cheese mixture on top of fish; return to broiler for 1-2 minutes or until cheese melts and browns.

Yield: 6 servings.

Back to news & events