How to Cook Grouper in the Oven

Grouper is a saltwater fish commonly fished with a hook and line from coral reefs in temperate waters like those found on the coast of Florida. Grouper is a great choice for the health-conscious eater. Four ounces of grouper is 110 calories and contains an impressive 23 grams of protein with just two grams of fat. Baking grouper with a small amount of healthy olive oil will allow you to enjoy a tasty meal without sacrificing your health.

Step 1

Preheat the oven to 450 F.

Step 2

Add four tablespoons of extra virgin olive oil to the baking dish. Olive oil is a healthy fat, rich in omega fatty acids.

Step 3

Place the dish in the oven for 5 minutes, or until the oil begins to sizzle.

Step 4

Place the grouper in the dish, coating one side in oil. Then turn the fish over to coat both sides. Place the fish skin-side-down if the skin has not been removed from the grouper.

Step 5

Sprinkle the grouper with salt and pepper to taste. Strip the rosemary leaves from the sprigs and coat the grouper if you wish.

Step 6

Place the dish in the oven and bake for 5 to 7 minutes. The grouper is done when it is opaque and flakes.

Step 7

Serve with wedges of lemon.

Things You'll Need

  • Four 1/4-pound grouper fillets

  • Salt and pepper to taste

  • Four tablespoons extra virgin olive oil

  • Four sprigs of fresh rosemary (optional)

  • Four lemon wedges

  • Baking dish


Add other seasonings to dress up your grouper. Try Cajun seasonings for a spicy kick or ginger for an exotic twist.

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