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Steamed Grouper Steak
Meats
Nutri-ScoreA

Steamed Grouper Steak

Epinephelus spp.

Clinical Encyclopedia

Steamed grouper steak is a lean, nutritious fish option rich in protein and essential vitamins, particularly B12 and D. It is low in calories and fats, making it an excellent choice for a healthy diet.

Also known as:
Grouper FilletGrouper Steak
Scientific NameEpinephelus spp.
Region of OriginCommonly found in tropical and subtropical waters, particularly in the Caribbean and the Gulf of Mexico.
Popular Comparisons:
Steamed Grouper Steak VS AbaloneSteamed Grouper Steak VS Alligator TailSteamed Grouper Steak VS Alligator Tail MeatSteamed Grouper Steak VS Fried Alligator Tail MeatSteamed Grouper Steak VS Alpaca Loin SteakSteamed Grouper Steak VS Spicy Andouille Sausage

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%)

Complete Micronutrient Breakdown

Detailed concentration of essential micronutrients per 100g serving.

Vitamins

Major Source (≥ 2% DV)
Vitamin B122.4 µg (100%)
Vitamin D570 IU (143%)
Vitamins with less than 2% DVNone registered

Minerals

Major Source (≥ 2% DV)
Selenium40 µg (73%)
Phosphorus200 mg (29%)
Minerals with less than 2% DVNone registered

Health Benefits

✓High in protein, which supports muscle growth and repair, making it ideal for athletes and active individuals.
✓Rich in Vitamin B12, essential for nerve function and the production of DNA and red blood cells.
✓Contains Vitamin D, which is crucial for bone health and immune function.
✓Low in calories and fats, making it a heart-healthy option for weight management.

Possible Risks & Side Effects

!May contain mercury and other environmental toxins, so consumption should be moderated, especially for pregnant women.
!Allergic reactions can occur in individuals sensitive to fish.

How to Prepare & Consume

Best enjoyed steamed to retain moisture and nutrients. Pair with vegetables for a balanced meal.

Smart Selection & Storage

How to Select

Choose grouper with bright, clear eyes and a fresh, mild scent. The flesh should be firm and moist.

How to Store

Store fresh grouper in the refrigerator and consume within 1-2 days. For longer storage, freeze it.

Myths vs Realities

MythAll fish are low in mercury.
RealitySome fish, including certain types of grouper, can have higher mercury levels.
MythSteaming fish removes all its nutrients.
RealitySteaming preserves most nutrients, making it a healthy cooking method.
MythFish is not a good source of protein compared to meat.
RealityFish like grouper are excellent sources of high-quality protein.

Healthy Recipes

Citrus Herb Steamed Grouper

This refreshing dish features steamed grouper infused with zesty citrus and aromatic herbs, perfect for a light and healthy meal.

Ingredients
  • 2 grouper steaks
  • 1 orange, juiced
  • 1 lemon, juiced
  • 1 tablespoon olive oil
  • 1 teaspoon fresh thyme
  • 1 teaspoon fresh parsley
  • Salt and pepper to taste
Instructions
  1. 1. In a bowl, mix orange juice, lemon juice, olive oil, thyme, parsley, salt, and pepper.
  2. 2. Place grouper steaks in a steaming basket and pour the citrus mixture over them.
  3. 3. Steam for 10-12 minutes until the fish is opaque and flakes easily with a fork.

Ginger Soy Steamed Grouper

A delightful Asian-inspired dish, this steamed grouper is marinated in ginger and soy sauce, offering a savory flavor profile.

Ingredients
  • 2 grouper steaks
  • 2 tablespoons soy sauce
  • 1 tablespoon grated ginger
  • 1 tablespoon sesame oil
  • 1 green onion, chopped
  • 1 teaspoon sesame seeds
Instructions
  1. 1. Combine soy sauce, grated ginger, and sesame oil in a bowl.
  2. 2. Marinate the grouper steaks in the mixture for 30 minutes.
  3. 3. Steam the marinated grouper for 10 minutes, then garnish with green onion and sesame seeds before serving.

Mediterranean Steamed Grouper with Quinoa

This wholesome meal pairs steamed grouper with fluffy quinoa and Mediterranean vegetables for a nutritious and filling dish.

Ingredients
  • 2 grouper steaks
  • 1 cup cooked quinoa
  • 1/2 cup cherry tomatoes, halved
  • 1/4 cup black olives, sliced
  • 1 tablespoon olive oil
  • 1 teaspoon oregano
  • Salt and pepper to taste
Instructions
  1. 1. Season grouper steaks with olive oil, oregano, salt, and pepper.
  2. 2. Steam the grouper for 10-12 minutes until cooked through.
  3. 3. Serve the grouper over quinoa topped with cherry tomatoes and olives.

Spicy Steamed Grouper with Avocado Salsa

This dish features steamed grouper topped with a fresh and spicy avocado salsa, offering a burst of flavors and healthy fats.

Ingredients
  • 2 grouper steaks
  • 1 avocado, diced
  • 1 tomato, diced
  • 1/2 red onion, finely chopped
  • 1 jalapeño, minced
  • Juice of 1 lime
  • Salt to taste
Instructions
  1. 1. Steam grouper steaks for 10-12 minutes until flaky.
  2. 2. In a bowl, combine avocado, tomato, onion, jalapeño, lime juice, and salt.
  3. 3. Top the steamed grouper with the avocado salsa before serving.

Lemon Dill Steamed Grouper with Asparagus

A light and flavorful dish, this steamed grouper is paired with asparagus and infused with lemon and dill for a refreshing taste.

Ingredients
  • 2 grouper steaks
  • 1 bunch asparagus, trimmed
  • Juice of 1 lemon
  • 2 tablespoons fresh dill, chopped
  • Salt and pepper to taste
Instructions
  1. 1. Season grouper steaks with lemon juice, dill, salt, and pepper.
  2. 2. Place asparagus alongside the grouper in the steaming basket.
  3. 3. Steam for 8-10 minutes until the fish is cooked and asparagus is tender.

Coconut Curry Steamed Grouper

This exotic dish features steamed grouper in a fragrant coconut curry sauce, offering a unique twist on traditional flavors.

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

Garlic Lemon Steamed Grouper with Broccoli

A simple yet flavorful dish, this steamed grouper is enhanced with garlic and lemon, served alongside vibrant broccoli.

Ingredients
  • 2 grouper steaks
  • 2 cloves garlic, minced
  • Juice of 1 lemon
  • 1 tablespoon olive oil
  • 1 cup broccoli florets
  • Salt and pepper to taste
Instructions
  1. 1. Mix garlic, lemon juice, olive oil, salt, and pepper in a bowl.
  2. 2. Place grouper steaks and broccoli in the steaming basket, and drizzle the garlic mixture over them.
  3. 3. Steam for 10 minutes until the fish is cooked and broccoli is tender.

Herbed Steamed Grouper with Sweet Potato Mash

This nutritious dish features steamed grouper served with creamy sweet potato mash, flavored with fresh herbs.

Ingredients
  • 2 grouper steaks
  • 2 sweet potatoes, peeled and cubed
  • 1 tablespoon olive oil
  • 1 teaspoon rosemary
  • Salt and pepper to taste
Instructions
  1. 1. Steam sweet potatoes until tender, about 15 minutes, then mash with olive oil, rosemary, salt, and pepper.
  2. 2. Season grouper steaks with salt and pepper, and steam for 10 minutes.
  3. 3. Serve the grouper alongside the sweet potato mash.

Tropical Steamed Grouper with Pineapple Salsa

This vibrant dish features steamed grouper topped with a refreshing pineapple salsa, perfect for a taste of the tropics.

Ingredients
  • 2 grouper steaks
  • 1 cup pineapple, diced
  • 1/2 red bell pepper, diced
  • 1/4 cup red onion, diced
  • Juice of 1 lime
  • Salt to taste
Instructions
  1. 1. Combine pineapple, red bell pepper, red onion, lime juice, and salt in a bowl to make the salsa.
  2. 2. Steam grouper steaks for 10-12 minutes until cooked through.
  3. 3. Top the steamed grouper with the pineapple salsa before serving.

Thai Steamed Grouper with Bok Choy

This flavorful dish features steamed grouper paired with bok choy and a spicy Thai sauce for an exciting meal.

Ingredients
  • 2 grouper steaks
  • 2 cups bok choy, halved
  • 2 tablespoons fish sauce
  • 1 tablespoon lime juice
  • 1 teaspoon chili flakes
  • Fresh basil for garnish
Instructions
  1. 1. Mix fish sauce, lime juice, and chili flakes in a bowl.
  2. 2. Place grouper steaks and bok choy in the steaming basket, and drizzle the sauce over them.
  3. 3. Steam for 10 minutes, then garnish with fresh basil before serving.

Frequently Asked Questions (FAQ)

What are the health benefits of eating grouper?

Grouper is high in protein, low in calories, and provides essential vitamins and minerals, supporting overall health.

How should I cook grouper for the best flavor?

Steaming is recommended to preserve its delicate flavor and moisture.

Is grouper safe to eat during pregnancy?

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

Can grouper be frozen?

Yes, grouper can be frozen for up to six months without losing quality.

What is the best way to season grouper?

Light seasoning with lemon, herbs, and spices enhances its natural flavor without overpowering it.

How do I know if grouper is fresh?

Fresh grouper should have a mild scent, firm texture, and bright, clear eyes.

What are some side dishes that pair well with grouper?

Steamed vegetables, quinoa, or a light salad complement grouper well.

Is grouper a sustainable fish choice?

Sustainability varies by species and fishing practices; check local guidelines for sustainable options.

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Comparisons
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Nutrients
Protein in Steamed Grouper Steak Calories in Steamed Grouper Steak Vitamin-c in Steamed Grouper Steak Magnesium in Steamed Grouper Steak
Featured Guides
Health Benefits of Steamed Grouper Steak Healthy Recipes with Steamed Grouper Steak