Baked grouper with Key Lime Butter Sauce is perfect for a quick delicious dinner! Ready in under 30 minutes, this easy recipe makes fish taste amazing and is perfect for weeknights or entertaining.
Grouper is a mild, flaky white fish that's perfect for baking. A drizzle of key lime butter sauce takes it to the next level, delivering the bright, fresh flavors of the Florida Keys. Follow this easy recipe with step-by-step instructions to create a delicious healthy meal.
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Healthy Fish Dinner
This baked grouper recipe is naturally gluten-free and low in carbs, so it's great for keto or paleo diets. The olive oil, butter, and fresh ingredients make it a good fit for healthy eating and Mediterranean-style meals.
Plus, the fish provides lots of protein, making it perfect for anyone who is looking to up their protein intake in a delicious way!
What Is Grouper?
Grouper is a saltwater fish found in tropical waters, especially around the Florida Keys. It belongs to the Epinephelinae subfamily, part of the Serranidae family, which includes sea basses.
Two common types of grouper are the red grouper (Epinephelus morio) and black grouper (Mycteroperca bonaci).
Grouper has a firm texture and mild, sweet flavor; perfect for grilling, baking, and frying.
Fun Fact About Grouper
The Gag Grouper (Mycteroperca microlepis), also called a giant grouper, is a protogynous hermaphrodite, meaning it is born female but can change into a male as it grows older, usually around 10 to 12 years old. This adaptation helps their population because when there aren't enough males, the biggest and strongest females can switch to being male to ensure reproduction continues.
What You Need
This recipe makes 4 servings.
For the Grouper:
- 4 grouper fillets (about 6 ounces each), defrosted if frozen
- 2 tablespoons olive oil
- 1 teaspoon kosher salt
- ½ teaspoon black pepper
- ½ teaspoon garlic powder
For the Key Lime Butter Sauce:
- 4 tablespoons unsalted butter
- 1 minced garlic clove
- ¼ cup fresh parsley, finely chopped, or slivered basil leaves
- 2 tablespoons juice from 4 or 5 key limes (sub lemon or lime juice)
- Salt and black pepper
The fish shown above was a pound and a quarter fillet. I cut it down the center and roasted it in the oven for 15 minutes. If I were to cook it in a pan, I would have cut it into quarters first.
How to Bake Grouper
- Preheat the oven to 400°F, with the rack in the center. Line a rimmed baking sheet with parchment paper.
- Rinse the fish and pat it dry thoroughly with paper towels. If previously frozen, let it rest on fresh paper towels for 10 minutes to absorb any remaining moisture.
- Place the fish on the pan, skin side down, lightly brush it with olive oil, and then season with salt, pepper, and a little garlic powder.
- Bake the grouper for about 15 minutes or until it flakes easily with a fork. There is no need to flip it.
- While the fish is cooking, heat the butter, key lime juice, fresh herbs, garlic, salt, and pepper in a small saucepan over low heat until the fish is cooked.
- Remove the fish from the oven when the flesh is opaque white and flakes easily with a fork.
- Plate the fish and spoon the melted herb butter over each piece.
- Serve hot, garnished with sliced key limes.
Substitutes for grouper: mahi mahi, codfish, and sea bass.
Serving Suggestions
Plate the fish. Drizzle generously with warm key lime butter sauce over the top. Garnish with key lime wedges and sprigs of parsley or basil.
For the plate above, the roasted grouper was served with steamed red potatoes and roasted asparagus. I like to use Kerrygold Butter because it's much more yellow than other butters. I looks great on the plate!
You can get a bag of key limes at any grocery store. If you don't have any, lemons work well too.
Serve the baked grouper alongside your favorite sides.
- Rice: Lemon Asparagus Rice, Steamed jasmine rice
- Potatoes: Poached Garlic Mashed Potatoes, Healthy Mashed Sweet Potatoes, Oven Roasted Baby Gold Potatoes, Roasted Tiny Red Potatoes, Oven Roasted Russet Potatoes with Garlic
- Veggies: Roasted Vegetables: Roasted Veggies with Garlic, Roasted Cauliflower, Roasted Asparagus
- Steamed Veggies: Steamed Broccoli and Carrots, Brussels Sprouts, Cauliflower Rice
- A fresh green salad
Pair with a chilled glass of sparkling water with lime.
Where to Buy Grouper in the Florida Keys
If you're in the Keys, you're in luck! Fresh grouper is readily available. Many local seafood markets carry freshly caught grouper. Here are a few trusted spots to shop:
- Upper Keys: Key Largo Fisheries – A staple for fresh, local seafood in Key Largo.
- Marathon: Keys Fisheries
- Cudjoe Key: First Class Seafood Market - Mile Marker 22
- Stock Island: Fishbusterz – An excellent fish market in Stock Island (part of Key West).
- Key West: Eaton Street Fish Market is near Duval Street in Key West.
- Local Grocery Stores – You may see grouper in the supermarket, but if you're in the Keys, find a fish store specializing in fresh fish.
When shopping for grouper, look for firm, moist fillets that don't have a strong fishy smell. If fresh grouper isn't available at the market, get a yellowtail, hogfish, swordfish, or something freshly caught!
Low Carb Fish Recipes
This recipe has under 2 carbs per serving and 33g of protein.
Check out more low carb fish recipes:
- Roasted Yellowtail Snapper with Old Bay
- Oven Roasted Mahi Mahi
- Florida Smoked Fish Dip Recipe
- Florida Blackened Swordfish
- Seared Mahi Mahi with Basil Butter
- Classic Low-Carb Caesar Salad
- Sheet Pan Fish and Vegetables
- Pan Seared Chuck Steak Recipe
- Keto Smoked Salmon Fat Bombs
Takeaway
Baking is one of the easiest and healthiest ways to cook grouper or any other type of fish. You can just prep the fish and drop it in the oven.
The tangy, sweet key lime butter sauce perfectly complements the rich, flaky grouper. Key limes add a unique flavor that sets this dish apart, but you can substitute them with lemons or limes if you don't have them.
Whether in the Florida Keys or cooking at home, this recipe effortlessly brings a taste of the islands to your table.
If you're down in the Keys, pick up some grouper, grab a few key limes, and try this recipe. You'll be surprised how easily you can make a delicious meal.
FAQ About Grouper Fish
Yes, you can use frozen grouper. Be sure to thaw it completely in the refrigerator before cooking, and pat it dry to remove excess moisture for even cooking.
To cook grouper at 400°F in the oven, it takes 12 to 15 minutes, depending on the thickness of the fillets. Cook the fish for 10 minutes per inch of thickness. Grouper is done when it flakes easily with a fork, and the internal temperature reaches 145°F in the thickest part. Avoid overcooking to keep the fish tender and moist.
Grouper is done when it flakes easily with a fork and has an internal temperature of 145°F (63°C). The flesh should be opaque and no longer translucent.
Knowing when your favorite catch is in season is important in planning your trips and excursions, whether you're a fisherman or an eater.
In Monroe County, the Florida Keys, the Gag Grouper season runs from May 1 to June 14.
Black, Red, Scamp, Yellowfin, Yellowmouth, Rock Hind, Red Hind, Coney, and Graysby Groupers can be caught from May until December. The season is closed from January 1 to April 30.
There is a 3 fish per harvester per day bag limit in any combination of the species.
Source: https://www.eregulations.com/florida/fishing/saltwater/grouper/
These regulations are in place to protect grouper populations during their spawning periods and to promote sustainable fishing practices.
"📖 Recipe"
Baked Grouper with Key Lime Butter Sauce
Ingredients
For the Grouper
- 1 ½ pounds fresh or frozen grouper fillets about 6 ounces each, defrosted if frozen
- 2 tablespoons olive oil
- 1 teaspoon kosher salt
- ½ teaspoon black pepper
- ½ teaspoon garlic powder
For the Key Lime Butter Sauce
- 4 tablespoons unsalted butter
- 1 minced garlic clove
- ¼ cup fresh parsley finely chopped, or slivered basil leaves
- 2 tablespoons juice from 4 or 5 key limes sub lemon or lime juice
- Salt and black pepper
Instructions
- Preheat the oven to 400°F, with the rack in the center. Line a rimmed baking sheet with parchment paper.
- Rinse the fish and pat it dry thoroughly with paper towels. If previously frozen, let it rest on fresh paper towels for 10 minutes to absorb any remaining moisture.
- Place the fish on the pan, skin side down, lightly brush it with olive oil, and then season with salt, pepper, and a little garlic powder.
- Bake the grouper for about 15 minutes or until it flakes easily with a fork. There is no need to flip it.
- While the fish is cooking, heat the butter, key lime juice, fresh herbs, garlic, salt, and pepper in a small saucepan over low heat until the fish is cooked.
- Remove the fish from the oven when the flesh is white and flakes easily with a fork.
- Plate the fish and spoon the melted herb butter over each piece.
- Serve hot, garnished with sliced key limes.
mary k
My family loved this!