Pan-Seared Grouper: A Quick, Crispy Delight

Pan-seared grouper is a quick, easy, and healthy dish that can be prepared in under 30 minutes. It is a versatile fish that can be cooked in a variety of ways and paired with various ingredients. The fish is typically seasoned with salt and pepper, and sometimes garlic, before being cooked in butter or oil in a hot pan for a few minutes on each side. It is often served with a sauce, such as lemon butter, and sides like vegetables or salad.

How to choose the right pan

When it comes to choosing the right pan for pan-searing grouper, there are several factors to consider. Here are some guidelines to help you select the best option:

Material:

• Stainless steel: Stainless steel pans are a popular choice for searing due to their quick and even heating capabilities. They eliminate hot spots and allow for consistent browning. Stainless steel is also durable, easy to maintain, and dishwasher-safe.
• Cast iron: Cast iron skillets are renowned for their excellent heat retention, making them ideal for searing. They get extremely hot and stay that way, providing the necessary high temperatures for a perfect sear. Cast iron pans are also non-stick and easy to clean.
• Carbon steel: Carbon steel pans heat up quickly, distribute heat evenly, and retain heat effectively. They are lighter than cast iron, making them easier to handle, but equally capable of delivering a great sear.

Size:

Choose a pan that is large enough to accommodate the grouper fillets without crowding. Ensure there is enough space between the fillets to allow for even cooking and prevent steaming.

Coating:

Non-stick coating: While not necessary for searing, a non-stick coating can make cleanup easier and reduce the amount of oil needed for cooking. However, most non-stick pans cannot go in the oven.

Heat retention and conductivity:

• Opt for pans with excellent heat retention, such as carbon steel or cast iron. Stainless steel is also a good choice.
• For conductivity, stainless steel stands out due to its even heat distribution across the entire surface of the pan.

Durability and longevity:

Consider the durability of the pan, especially if you plan to use it repeatedly for high-temperature cooking methods like searing. Stainless steel, carbon steel, and cast iron all offer durability but vary in maintenance requirements.

Ease of cleaning and maintenance:

• Stainless steel pans are typically easy to clean with warm water and soap, and they are often dishwasher-safe.
• Carbon steel and cast iron require hand washing and regular seasoning. Carbon steel is generally easier to maintain than cast iron.

In summary, when choosing a pan for pan-searing grouper, consider the material, size, coating, heat retention, conductivity, durability, and ease of cleaning. Remember that the right pan will enhance the flavor and texture of your dish, creating a crisp, caramelized crust on the grouper fillets.

How to prepare the fish

Ingredients

• 8 oz grouper (2 fillets) or another firm white fish (e.g. halibut)
• 1 tablespoon flour (use gluten-free AP flour if needed)
• 1 tablespoon olive oil
• 2 tablespoons butter
• Salt and pepper, to season
• Small handful of fresh herbs (e.g. rosemary, chives, oregano)

Method

• Pat the grouper fillets dry with paper towels.
• Lightly season the fillets with salt and pepper, and dust with flour.
• Heat a heavy pan (e.g. cast iron or steel) with the olive oil and 1 tablespoon of butter over a medium-high heat.
• When the butter has melted, place the fillets in the pan and cook for 3-4 minutes.
• Use a thin metal spatula to test if the fish is ready to flip. If the fillets don't release from the pan, leave them for another 30 seconds.
• After flipping, add the remaining butter to the fillets.
• Cook the fish for another 3-4 minutes, then remove from the pan.
• To make the sauce, add lemon juice, capers, and herbs to the pan. Stir well.
• Drizzle the sauce over the fish and serve immediately.

Tips

• To prevent the fish from curling, carefully score the skin with a sharp knife before cooking.
• To avoid overcooking the fish, watch the side of the fillets as they cook. Flip when they are halfway cooked through.
• For a gluten-free version, use gluten-free flour or skip the flour altogether.
• Grouper is best served with clean, healthy vegetables like roasted asparagus, steamed broccoli, artichokes, or sautéed veggies.

How to cook the fish

Ingredients

You will need:

• 8 oz of grouper (2 fillets) or another firm white fish
• 1 tablespoon of flour (use gluten-free flour if required)
• 1 tablespoon of olive oil
• 2 tablespoons of butter
• A small handful of fresh herbs (e.g. rosemary, chives or oregano)

Preparation

First, pat the grouper fillets dry and dust them with flour. Season the fish lightly with salt and set aside.

Cooking

• Add a little butter and oil to a heavy pan. Heat on medium-high until the butter is melted but not browned, then turn the heat down to medium.
• Place the fillets in the pan and cook for about 3-4 minutes. Do not touch the fillets until they are ready to flip.
• Use a thin metal spatula to test the fish. If you can slide the spatula under the fish without it sticking to the pan, it's ready to be flipped. If the fillets won't release, give them another 30 seconds. They will release when they have finished cooking.
• After flipping, divide the remaining butter over both fillets.
• Cook the fish for another 3-4 minutes until done. The fish will be golden on both sides and opaque all the way through when finished.

Serving

• Transfer the fish to plates, leaving the excess butter in the pan. Cover the fish to keep it warm, or place it in a 200ºF oven.
• Reduce the heat to medium. Add the lemon juice, capers and a handful of herbs to the pot, and stir.
• Drizzle the pan sauce over the fish and serve immediately while everything is still hot.

How to make a sauce

A pan-seared grouper is usually served with a sauce that complements the mild, slightly sweet flavour of the fish. Here is a guide on how to make a sauce for your pan-seared grouper:

Firstly, prepare your grouper fillets by patting them dry and dusting them with flour. You can also season the fillets with salt and pepper. Next, heat some butter and oil in a heavy pan, such as a cast iron skillet, over medium-high heat. Once the butter has melted, add the fillets to the pan and cook for 3-4 minutes on each side, until opaque and cooked through.

Once the fish is cooked, transfer it to a plate and cover to keep warm. Reduce the heat to medium and add your desired ingredients for the sauce to the pan. A simple lemon butter sauce can be made by adding lemon juice, capers, and herbs to the pan. You can also add garlic to your sauce, but be careful as garlic can burn easily. For a thicker sauce, you can add more butter and flour. Alternatively, you can deglaze the pan by adding white wine and scraping up the browned bits from the bottom of the pan.

Stir the sauce until well combined and heated through. Finally, return the fish to the pan briefly to absorb some of the sauce, then transfer to serving plates and spoon the sauce on top. Serve immediately while everything is still hot.

What to serve with the fish

Pan-seared grouper is a versatile dish that can be served with a variety of side dishes. Here are some ideas for what to serve with your fish:

Healthy Vegetable Sides

Clean, healthy vegetables are a great option to serve with pan-seared grouper. Some specific examples include roasted asparagus, steamed broccoli, artichokes, and sauteed vegetables. You could also try a green bean and almond salad, or cauliflower garlic mash.

Hearty Sides

For a more filling dish, you could serve the grouper with white rice or mashed potatoes. Roasted apple and cauliflower mash with crispy Brussels sprouts is another option that will leave you feeling satisfied.

Salads

A simple arugula salad with cherry tomatoes and avocado is a great choice to accompany the fish. Alternatively, you could try a Mediterranean quinoa salad, or a roasted artichoke and mozzarella salad.

Casseroles and Bakes

If you're looking for something more substantial, a loaded cauliflower casserole or an oven-baked sea bream fillet could be a good choice.

Other Seafood Dishes

As grouper is often available in areas where other seafood is also plentiful, you may want to serve it with another seafood dish. Some ideas include shrimp and broccoli pasta, lemon garlic jumbo shrimp, or baked salmon.

Frequently asked questions