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Steamed Grouper Fillet
Fish
Nutri-ScoreA

Steamed Grouper Fillet

Epinephelus spp.

Clinical Encyclopedia

Steamed grouper fillet is a lean source of protein, rich in essential vitamins and minerals, making it a healthy choice for a balanced diet.

Scientific NameEpinephelus spp.
Region of OriginCommonly found in tropical and subtropical waters worldwide.
Popular Comparisons:
Steamed Grouper Fillet VS Alaska Plaice FilletSteamed Grouper Fillet VS Albacore TunaSteamed Grouper Fillet VS Albacore White TunaSteamed Grouper Fillet VS Albacore White Tuna LoinSteamed Grouper Fillet VS Amberjack Yellowtail FilletSteamed Grouper Fillet VS American Plaice

Macronutrient Ratio

Caloric distribution of primary energy metrics per 100g

Calories120 kcal
Water
80%
Fiber0g
Total24.5g
Protein
22g(90%)
Fats
2.5g(10%)
Carbohydrates
0g(0%)

Micronutrient DV% Score

Top vitamins and minerals ranked by percentage of Daily Recommended Value

Vitamins (DV%)
Minerals (DV%)

Health Benefits

✓High in protein, which is essential for muscle repair and growth.
✓Rich in omega-3 fatty acids, which support heart health and reduce inflammation.
✓Contains vitamin B12, crucial for nerve function and the production of DNA and red blood cells.
✓Low in calories and fat, making it an excellent option for weight management.

Possible Risks & Side Effects

!May contain mercury, so consumption should be limited, especially for pregnant women and young children.
!Allergic reactions can occur in individuals sensitive to fish.

How to Prepare & Consume

Best enjoyed steamed to retain moisture and nutrients; can be seasoned with herbs and lemon for added flavor.

Smart Selection & Storage

How to Select

Choose firm, moist fillets with a fresh, ocean-like smell. Avoid any that appear dull or have a strong fishy odor.

How to Store

Store fresh grouper in the coldest part of the refrigerator and consume within 1-2 days. For longer storage, freeze it in an airtight container.

Myths vs Realities

MythAll fish are low in mercury.+
RealitySome fish, including grouper, can contain higher levels of mercury.
MythSteaming fish removes all nutrients.+
RealitySteaming preserves most nutrients, making it a healthy cooking method.
MythFish is not a good source of protein.+
RealityFish, including grouper, is an excellent source of high-quality protein.

Healthy Recipes

Lemon Herb Steamed Grouper

This refreshing dish features steamed grouper fillet infused with zesty lemon and fresh herbs, perfect for a light yet satisfying meal.

Ingredients
  • 2 grouper fillets
  • 1 lemon (sliced)
  • 2 tablespoons fresh parsley (chopped)
  • 1 tablespoon olive oil
  • Salt and pepper to taste
Instructions
  1. 1. Place the grouper fillets on a steaming rack and season with salt and pepper.
  2. 2. Top the fillets with lemon slices and sprinkle with chopped parsley.
  3. 3. Steam for 10-12 minutes until the fish is opaque and flakes easily with a fork.

Ginger Soy Steamed Grouper

This Asian-inspired dish combines the delicate flavor of steamed grouper with a savory ginger-soy sauce for a delightful twist.

Ingredients
  • 2 grouper fillets
  • 2 tablespoons soy sauce
  • 1 tablespoon fresh ginger (grated)
  • 1 green onion (sliced)
  • 1 teaspoon sesame oil
Instructions
  1. 1. Mix soy sauce, grated ginger, and sesame oil in a small bowl.
  2. 2. Place grouper fillets in a steamer and pour the sauce over them.
  3. 3. Steam for 10-12 minutes, garnishing with sliced green onion before serving.

Mediterranean Steamed Grouper with Quinoa

This wholesome dish pairs steamed grouper with a vibrant quinoa salad, packed with Mediterranean flavors and nutrients.

Ingredients
  • 2 grouper fillets
  • 1 cup cooked quinoa
  • 1/2 cup cherry tomatoes (halved)
  • 1/4 cup olives (sliced)
  • 2 tablespoons feta cheese (crumbled)
Instructions
  1. 1. Steam the grouper fillets for 10-12 minutes until cooked through.
  2. 2. In a bowl, combine cooked quinoa, cherry tomatoes, olives, and feta cheese.
  3. 3. Serve the grouper on a bed of the quinoa salad.

Coconut Curry Steamed Grouper

This flavorful dish features steamed grouper fillet cooked in a creamy coconut curry sauce, bringing a taste of the tropics to your table.

Ingredients
  • 2 grouper fillets
  • 1 cup coconut milk
  • 1 tablespoon red curry paste
  • 1 tablespoon lime juice
  • Fresh cilantro for garnish
Instructions
  1. 1. In a saucepan, combine coconut milk, red curry paste, and lime juice, heating gently.
  2. 2. Place grouper fillets in a steamer and pour the coconut curry sauce over them.
  3. 3. Steam for 10-12 minutes and garnish with fresh cilantro before serving.

Garlic and Spinach Steamed Grouper

This nutritious recipe features steamed grouper fillet served atop a bed of garlic sautéed spinach, offering a perfect balance of flavors.

Ingredients
  • 2 grouper fillets
  • 4 cups fresh spinach
  • 2 cloves garlic (minced)
  • 1 tablespoon olive oil
  • Salt and pepper to taste
Instructions
  1. 1. Steam the grouper fillets for 10-12 minutes until flaky.
  2. 2. In a skillet, heat olive oil and sauté minced garlic until fragrant, then add spinach and cook until wilted.
  3. 3. Serve the grouper on a bed of garlic spinach, seasoned with salt and pepper.

Chili Lime Steamed Grouper Tacos

These vibrant tacos feature steamed grouper fillet with a chili-lime marinade, served in corn tortillas for a healthy twist on a classic dish.

Ingredients
  • 2 grouper fillets
  • 1 tablespoon chili powder
  • 1 lime (juiced)
  • 4 corn tortillas
  • 1/2 cup cabbage (shredded)
Instructions
  1. 1. Mix chili powder and lime juice, then marinate the grouper fillets for 15 minutes.
  2. 2. Steam the fillets for 10-12 minutes until cooked through.
  3. 3. Serve in corn tortillas topped with shredded cabbage.

Steamed Grouper with Mango Salsa

This tropical dish features steamed grouper fillet topped with a fresh mango salsa, perfect for a light and flavorful meal.

Ingredients
  • 2 grouper fillets
  • 1 ripe mango (diced)
  • 1/4 red onion (finely chopped)
  • 1 jalapeño (seeded and minced)
  • Juice of 1 lime
Instructions
  1. 1. Steam the grouper fillets for 10-12 minutes until flaky.
  2. 2. In a bowl, combine diced mango, red onion, jalapeño, and lime juice to make the salsa.
  3. 3. Top the steamed grouper with mango salsa before serving.

Herbed Steamed Grouper with Asparagus

This elegant dish features steamed grouper fillet paired with tender asparagus, seasoned with fresh herbs for a gourmet touch.

Ingredients
  • 2 grouper fillets
  • 1 bunch asparagus (trimmed)
  • 2 tablespoons fresh dill (chopped)
  • 1 tablespoon lemon juice
  • Salt and pepper to taste
Instructions
  1. 1. Season grouper fillets with salt, pepper, and dill.
  2. 2. Place the fillets and asparagus in a steamer and drizzle with lemon juice.
  3. 3. Steam for 10-12 minutes until the fish is cooked and asparagus is tender.

Steamed Grouper with Tomato Basil Relish

This vibrant dish features steamed grouper fillet topped with a fresh tomato basil relish, offering a burst of flavor in every bite.

Ingredients
  • 2 grouper fillets
  • 1 cup cherry tomatoes (diced)
  • 1/4 cup fresh basil (chopped)
  • 1 tablespoon balsamic vinegar
  • Salt and pepper to taste
Instructions
  1. 1. Steam the grouper fillets for 10-12 minutes until flaky.
  2. 2. In a bowl, mix diced tomatoes, basil, balsamic vinegar, salt, and pepper.
  3. 3. Serve the grouper topped with the tomato basil relish.

Steamed Grouper with Zucchini Noodles

This healthy dish features steamed grouper fillet served over zucchini noodles, drizzled with a light garlic sauce for a low-carb option.

Ingredients
  • 2 grouper fillets
  • 2 zucchinis (spiralized)
  • 2 cloves garlic (minced)
  • 1 tablespoon olive oil
  • Salt and pepper to taste
Instructions
  1. 1. Steam the grouper fillets for 10-12 minutes until cooked through.
  2. 2. In a skillet, heat olive oil and sauté minced garlic, then add spiralized zucchini and cook until tender.
  3. 3. Serve the grouper over zucchini noodles, seasoned with salt and pepper.

Frequently Asked Questions (FAQ)

Is steamed grouper healthy?

Yes, steamed grouper is low in calories and high in protein, making it a healthy choice.

How often can I eat grouper?

It is recommended to consume grouper in moderation due to potential mercury content.

What are the best cooking methods for grouper?

Steaming, grilling, and baking are excellent methods that preserve flavor and nutrients.

Can I eat grouper if I have a fish allergy?

No, individuals with fish allergies should avoid grouper and all fish products.

What nutrients are in grouper?

Grouper is rich in protein, vitamin B12, vitamin D, selenium, and phosphorus.

Is grouper sustainable?

Sustainability varies by fishing practices; check for certifications when purchasing.

How should I store leftover grouper?

Store cooked grouper in an airtight container in the refrigerator for up to 3 days.

What can I serve with steamed grouper?

Pair it with steamed vegetables or a fresh salad for a balanced meal.

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Comparisons
Steamed Grouper Fillet vs Alaska Plaice Fillet Steamed Grouper Fillet vs Albacore Tuna Steamed Grouper Fillet vs Albacore Tuna
Nutrients
Protein in Steamed Grouper Fillet Calories in Steamed Grouper Fillet Vitamin-c in Steamed Grouper Fillet Magnesium in Steamed Grouper Fillet
Featured Guides
Health Benefits of Steamed Grouper Fillet Healthy Recipes with Steamed Grouper Fillet