Broiled Grouper Parmesan Recipe – Healthy, Delicious, and Nutritious
Broiled Grouper Parmesan offers a quick, flavorful dish ideal for weeknight dinners or special occasions. Grouper, a mild yet firm white fish, pairs perfectly with Parmesan cheese, producing a taste that’s both rich and satisfying.
Ingredients and Nutritional Value
You’ll need simple ingredients: fresh grouper fillets, grated Parmesan cheese, mayonnaise, lemon juice, and seasonings like garlic powder, salt, and pepper. Aligning these components ensures the flavor profile is both appealing and balanced.
Here’s a quick rundown of the nutritional value per serving:
| Nutrient | Value |
|---|---|
| Calories | 320 |
| Protein | 30g |
| Fat | 18g |
| Carbs | 5g |
| Sodium | 520mg |
This nutrient-dense meal offers a good mix of protein and healthy fats.
Cooking Instructions
- Prepare: Preheat the broiler. Grease a broiling pan to prevent sticking.
- Combine: Mix Parmesan, mayonnaise, and lemon juice for the topping.
- Season: Sprinkle garlic powder, salt, and pepper on grouper fillets.
- Broil: Place fillets under the broiler for 4-6 minutes until they flake easily with a fork.
- Top: Spread Parmesan mixture over fillets, broil for another 2-3 minutes until golden.
Key Benefits
Broiled Grouper Parmesan is not only delicious but also nutritious due to its high protein content. This dish fits well in low-carb diets and offers quick preparation time, making it a practical choice for busy lifestyles.
Key Ingredients and Substitutions
Grouper Fish
Grouper fillets provide a mild, flaky texture making them perfect for this dish. You can use fresh or thawed grouper, ensuring it’s about 1 inch thick for consistent cooking. If grouper is unavailable, substitute with other firm white fish like halibut, snapper, or cod.
Parmesan Cheese Alternatives
Parmesan cheese offers a rich, nutty flavor that complements the grouper. If Parmesan isn’t available or if you prefer a different taste, you can use Pecorino Romano, Grana Padano, or Asiago. Each cheese provides a unique flavor, enhancing the dish in various ways.
Step-by-Step Cooking Process
Preparing the Grouper
Season grouper fillets to ensure even flavor distribution. Pat the fillets dry with paper towels. This step helps the seasoning stick. Use a blend of salt, pepper, and garlic powder. Coat both sides of the fillets evenly.
Combine 1/2 cup of mayonnaise with 1/4 cup of grated Parmesan cheese in a small bowl. Mix until smooth. This mixture forms the creamy topping. Spread the mayonnaise-Parmesan mixture over the top of each fillet. Cover the entire surface for the best flavor.
Broiling Techniques
Preheat the broiler to ensure even cooking. Place an oven rack 6 inches from the heat source. This distance provides the right amount of heat without burning.
Line a baking sheet with aluminum foil for easy cleanup. Arrange the fillets on the sheet. Ensure they don’t touch to allow even cooking.
Broil the fillets for 6-8 minutes, depending on thickness. The topping should turn golden brown, and the fish should flake easily with a fork. Use a thermometer to check that the internal temperature reaches 145°F for food safety.
Remove the fillets from the oven. Let them rest for 2 minutes before serving. This rest period locks in the juices and enhances flavor.
Serving Suggestions
Accompanying Sides
Pairing Broiled Grouper Parmesan with the right sides elevates the dining experience. For a light, fresh option, consider a mixed green salad with a zesty lemon vinaigrette. If you prefer something heartier, garlic mashed potatoes add a creamy texture that complements the fish. Steamed vegetables, like asparagus or green beans, offer a healthy contrast to the rich Parmesan topping. For a Mediterranean twist, serve the fish with a quinoa salad mixed with cherry tomatoes, cucumbers, and olives. These choices provide a balanced and satisfying meal.
Presentation Tips
Enhancing the visual appeal of Broiled Grouper Parmesan makes it more appetizing. Place the fillets on a white plate to highlight the golden brown crust. Garnish with fresh herbs, such as parsley or dill, for a pop of color and added flavor. Arrange lemon wedges around the fillets to provide a splash of brightness and a convenient way to add extra zest. For an elegant touch, drizzle a balsamic reduction on the plate or around the fish. These presentation tips help create a dining experience that’s as visually pleasing as it is delicious.
Nutritional Benefits of Grouper
Grouper offers a variety of nutritional benefits, making it a healthy choice for numerous diets. It’s low in calories but rich in protein, which supports muscle growth and repair. A 3-ounce serving of grouper provides around 110 calories and 20 grams of protein while containing minimal fat, about 1 gram, promoting lean muscle development.
Omega-3 Fatty Acids: Grouper contains omega-3 fatty acids, which benefit heart health by reducing inflammation and lowering the risk of chronic diseases. These fatty acids also support brain function and vision.
Vitamins: Grouper is a good source of vitamins, particularly Vitamin D and B-complex vitamins (B6 and B12). Vitamin D helps maintain bone health and regulate the immune system. B-complex vitamins are essential for energy production and the formation of red blood cells.
Minerals: Grouper provides several essential minerals, including selenium, magnesium, and potassium. Selenium acts as an antioxidant, protecting cells from damage. Magnesium supports muscle and nerve function, while potassium helps regulate blood pressure by balancing sodium levels.
Low Mercury Levels: Grouper typically has lower mercury levels compared to other larger fish like shark or swordfish. This makes grouper a safer option, especially for pregnant women or those with mercury concerns.
Low Saturated Fat: Grouper’s low saturated fat content can benefit heart health by helping to maintain healthy cholesterol levels. Consuming fish low in saturated fat reduces the risk of heart disease and supports overall cardiovascular wellness.
These nutritional components make grouper a valuable addition to your diet, whether broiled with Parmesan or prepared in other delicious ways. By choosing grouper, you enhance your diet with lean protein, essential vitamins, and heart-healthy minerals.
Conclusion
Broiled Grouper Parmesan isn’t just a flavorful delight; it’s a nutritional powerhouse. With its ease of preparation and rich taste, this dish makes an excellent addition to your meal rotation. The health benefits of grouper, from supporting heart health to boosting brain function, make it a smart choice for anyone looking to enhance their diet. Enjoy the delicious combination of Parmesan and grouper, knowing you’re making a wholesome choice for you and your loved ones.
