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Steamed Grouper Meat
Fish
Nutri-ScoreA

Steamed Grouper Meat

Epinephelus spp.

Clinical Encyclopedia

Steamed grouper meat is a lean, protein-rich fish that is low in calories and high in essential nutrients, making it an excellent choice for a healthy diet.

Scientific NameEpinephelus spp.
Region of OriginTropical and subtropical waters worldwide
Popular Comparisons:
Steamed Grouper Meat VS Alaska Plaice FilletSteamed Grouper Meat VS Albacore TunaSteamed Grouper Meat VS Albacore White TunaSteamed Grouper Meat VS Albacore White Tuna LoinSteamed Grouper Meat VS Amberjack Yellowtail FilletSteamed Grouper Meat VS American Plaice

Macronutrient Ratio

Caloric distribution of primary energy metrics per 100g

Calories120 kcal
Water
75%
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

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

Possible Risks & Side Effects

!May contain environmental contaminants such as mercury; consumption should be moderated, especially for pregnant women.
!Allergic reactions may occur in individuals sensitive to fish.

How to Prepare & Consume

Best enjoyed steamed to preserve its delicate flavor and nutritional content. Pair with vegetables for a balanced meal.

Smart Selection & Storage

How to Select

Choose firm, moist fillets with a fresh, ocean-like smell. Avoid any with a strong fishy odor or discoloration.

How to Store

Keep fresh grouper in the coldest part of the refrigerator and consume within two days. For longer storage, freeze in airtight packaging.

Myths vs Realities

MythAll fish are low in mercury.+
RealitySome fish, including certain types of grouper, can have high mercury levels; it's important to check local advisories.
MythFish is not a good source of protein.+
RealityFish, including grouper, is an excellent source of high-quality protein and essential nutrients.
MythYou can eat fish raw without any risks.+
RealityRaw fish can pose health risks if not handled properly; cooking is recommended to eliminate pathogens.

Healthy Recipes

Lemon Herb Steamed Grouper

A refreshing and zesty dish featuring steamed grouper infused with lemon and fresh herbs, perfect for a light lunch or dinner.

Ingredients
  • 2 fillets of grouper
  • 1 lemon (sliced)
  • 2 tablespoons fresh parsley (chopped)
  • 1 tablespoon olive oil
  • Salt and pepper to taste
Instructions
  1. 1. Place the grouper fillets in a steamer basket lined with lemon slices.
  2. 2. Drizzle olive oil over the fillets and sprinkle with chopped parsley, salt, and pepper.
  3. 3. Steam for 10-12 minutes until the fish flakes easily with a fork.

Grouper with Ginger Soy Glaze

A flavorful dish where steamed grouper is complemented by a savory ginger soy glaze, offering a delightful Asian twist.

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

Mediterranean Steamed Grouper

A healthy Mediterranean-inspired dish featuring steamed grouper topped with olives, tomatoes, and feta cheese.

Ingredients
  • 2 fillets of grouper
  • 1 cup cherry tomatoes (halved)
  • 1/2 cup olives (sliced)
  • 1/4 cup feta cheese (crumbled)
  • 1 tablespoon olive oil
Instructions
  1. 1. Combine cherry tomatoes, olives, and feta in a bowl and drizzle with olive oil.
  2. 2. Place grouper fillets in a steamer and top with the tomato mixture.
  3. 3. Steam for 12-15 minutes until cooked through.

Spicy Steamed Grouper with Mango Salsa

A vibrant dish featuring steamed grouper served with a refreshing mango salsa, perfect for those who enjoy a bit of heat.

Ingredients
  • 2 fillets of grouper
  • 1 mango (diced)
  • 1 jalapeño (finely chopped)
  • 1/4 cup red onion (diced)
  • Juice of 1 lime
Instructions
  1. 1. Mix mango, jalapeño, red onion, and lime juice in a bowl to create the salsa.
  2. 2. Place grouper fillets in a steamer and steam for 10-12 minutes.
  3. 3. Serve the grouper topped with mango salsa.

Coconut Curry Steamed Grouper

A rich and aromatic dish where steamed grouper is infused with coconut milk and curry spices, offering a taste of the tropics.

Ingredients
  • 2 fillets of grouper
  • 1 cup coconut milk
  • 1 tablespoon curry powder
  • 1 tablespoon lime juice
  • Fresh cilantro for garnish
Instructions
  1. 1. Mix coconut milk, curry powder, and lime juice in a bowl.
  2. 2. Place grouper fillets in a steamer and pour the coconut mixture over the fish.
  3. 3. Steam for 10-12 minutes and garnish with fresh cilantro before serving.

Garlic and Spinach Steamed Grouper

A nutritious dish featuring steamed grouper served on a bed of garlic sautéed spinach, packed with vitamins and flavor.

Ingredients
  • 2 fillets of grouper
  • 2 cups fresh spinach
  • 2 cloves garlic (minced)
  • 1 tablespoon olive oil
  • Salt and pepper to taste
Instructions
  1. 1. Sauté garlic in olive oil until fragrant, then add spinach and cook until wilted.
  2. 2. Place grouper fillets in a steamer and season with salt and pepper.
  3. 3. Steam for 10 minutes and serve on a bed of garlic spinach.

Herbed Quinoa and Steamed Grouper Bowl

A wholesome bowl featuring steamed grouper served over herbed quinoa, making for a balanced and filling meal.

Ingredients
  • 2 fillets of grouper
  • 1 cup cooked quinoa
  • 1 tablespoon fresh dill (chopped)
  • 1 tablespoon olive oil
  • Salt and pepper to taste
Instructions
  1. 1. Mix cooked quinoa with chopped dill, olive oil, salt, and pepper.
  2. 2. Place grouper fillets in a steamer and steam for 10-12 minutes.
  3. 3. Serve the grouper over the herbed quinoa.

Steamed Grouper Tacos with Avocado Cream

Delicious and healthy tacos featuring steamed grouper topped with a creamy avocado sauce, perfect for a light dinner.

Ingredients
  • 2 fillets of grouper
  • 4 corn tortillas
  • 1 avocado
  • 1/4 cup Greek yogurt
  • Juice of 1 lime
Instructions
  1. 1. Blend avocado, Greek yogurt, and lime juice until smooth to make the cream.
  2. 2. Steam grouper fillets for 10-12 minutes until cooked through.
  3. 3. Assemble tacos with grouper and top with avocado cream.

Steamed Grouper with Roasted Vegetables

A colorful and nutritious dish featuring steamed grouper served alongside a medley of roasted seasonal vegetables.

Ingredients
  • 2 fillets of grouper
  • 1 zucchini (sliced)
  • 1 bell pepper (sliced)
  • 1 cup broccoli florets
  • 1 tablespoon olive oil
Instructions
  1. 1. Roast zucchini, bell pepper, and broccoli in the oven with olive oil for 20 minutes at 400°F.
  2. 2. Steam grouper fillets for 10-12 minutes.
  3. 3. Serve the grouper alongside the roasted vegetables.

Steamed Grouper with Tomato Basil Salsa

A light and refreshing dish featuring steamed grouper topped with a vibrant tomato basil salsa, ideal for summer meals.

Ingredients
  • 2 fillets of grouper
  • 1 cup diced tomatoes
  • 1/4 cup fresh basil (chopped)
  • 1 tablespoon balsamic vinegar
  • Salt and pepper to taste
Instructions
  1. 1. Combine diced tomatoes, basil, balsamic vinegar, salt, and pepper in a bowl.
  2. 2. Steam grouper fillets for 10-12 minutes until flaky.
  3. 3. Top the grouper with the tomato basil salsa before serving.

Frequently Asked Questions (FAQ)

What are the health benefits of eating grouper?

Grouper is high in protein, low in fat, and contains essential vitamins and minerals, making it beneficial for muscle health and overall nutrition.

How should grouper be cooked?

Grouper can be grilled, baked, or steamed. Steaming is recommended to retain moisture and nutrients.

Is grouper safe to eat during pregnancy?

Yes, but it should be consumed in moderation due to potential mercury content.

What is the best way to store grouper?

Store fresh grouper in the refrigerator for up to two days or freeze it for longer storage.

Can grouper be eaten raw?

Raw grouper is not commonly consumed; it is recommended to cook it thoroughly to avoid foodborne illnesses.

What are the different types of grouper?

There are several species of grouper, including black grouper, red grouper, and gag grouper, each with unique flavors.

How does grouper compare to other fish?

Grouper is a lean fish with a mild flavor, making it versatile compared to stronger-tasting fish like salmon.

What are the environmental impacts of grouper fishing?

Overfishing and habitat destruction are concerns; choose sustainably sourced grouper when possible.

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