These Oven-Baked Parmesan Grouper Fillets are a fast and flavorful way to enjoy fresh grouper, topped with a tangy sour cream and Parmesan mixture and baked to tender, flaky perfection.
Ready in just 20 minutes, this low-carb, low-calorie seafood dinner is one of the most popular recipes on Grits and Pinecones, and for good reason!
Southern comfort food made easy and shareable—that’s what Grits and Pinecones is all about.
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Quick look at the recipe
- Time: 20 minutes
- Main ingredient: Grouper fillets
- Flavor profile: Savory, tangy, creamy with a hint of heat
- Servings: 6
- Difficulty: Easy
- Best for: Weeknight dinners, summer seafood feasts, entertaining
- Dietary notes: Low-carb, gluten-free, pescatarian
Why you’ll love this recipe
- Along with my blackened grouper recipe, it’s one of the Top 10 most popular recipes on Grits and Pinecones, ever.
- Like my recipe for baked panko-crusted grouper, it’s quick and easy – only 5 minutes of prep and 15 minutes in the oven
- It’s a great way to use fresh Gulf grouper, especially during grouper season
- The sour cream-Parmesan topping keeps the fish moist and flavorful
- And, like this recipe for Mediterranean grouper, no breadcrumbs or frying, just clean, wholesome ingredients
“We make this recipe several times a month when grouper’s in season. It’s foolproof, fast, and always a hit, whether we’re serving it with coleslaw or cheesy grits.”
Ingredients and substitutions
Let’s talk ingredients: what you need, what you can swap, and how to make it work with what’s in your pantry. These are the main ingredients; the full list is waiting down in the recipe card.
- Grouper fillets: Fresh is best. Any skinless fillet cut into 5–6 oz pieces works. Black, red, or gag grouper are all ideal.
- Sour cream: Creates a tangy, creamy base for the topping. You could substitute Greek yogurt in a pinch.
- Parmesan cheese: Use freshly grated if possible for the best melt and flavor.
- Lemon zest + juice: Brightens the dish and balances the richness.
- Hot sauce: Adds just a whisper of heat—Tabasco works great.
- Seasonings: Paprika, onion powder, salt, and pepper round it out.
Tip: If your fillets vary in thickness, start checking the thinner ones a few minutes early so they don’t overcook.
Recipe variations and twists
- Make it spicy: Use extra hot sauce or add a pinch of cayenne to the topping.
- Zest it up: Try lime zest or even orange zest for a citrusy twist.
- Cheese swap: Mix in a little Romano or Asiago with the Parmesan for deeper flavor.
- Add a crispy topping: Mix a little panko with melted butter and sprinkle over the top before baking.
- Cajun-style: Sprinkle the fish with Cajun seasoning before topping for a spicy Southern twist.
How to make Oven-Baked Parmesan Grouper Fillets
- Step 1 – Preheat oven to 350°F and grease a baking dish or sheet pan.
- Step 2 – Prepare the fish – Rinse grouper fillets under cold water and pat dry. Arrange in a single layer and season both sides with salt and pepper.
- Step 3 – Make the topping – In a bowl, stir together the sour cream, grated Parmesan, lemon zest and juice, onion powder, and hot sauce.
- Step 4 – Top the fillets – Spoon the mixture over the fillets, spreading it evenly to coat. Lightly dust the tops with paprika.
- Step 5 – Bake – Bake for 15–20 minutes, depending on thickness, until the fish is opaque and flakes easily with a fork.
- Step 6 – Optional finish -For more color, broil for 1–2 minutes at the end—but watch closely!
- Step 7 – Garnish and serve – Top with fresh parsley or lemon wedges and serve immediately.
Serving ideas
This baked grouper pairs beautifully with:
Or, keep it simple with a garden salad and grilled veggies for a light summer meal.
Recipe FAQs
Baking grouper at 350°F with a moist topping like sour cream and Parmesan helps it cook evenly without drying out.
Yes, just thaw them fully in the fridge, then pat them dry before seasoning and baking.
Grouper has a mild, slightly sweet flavor with a firm texture. It’s an excellent choice for folks who aren’t sure they like fish.
Store any leftover baked grouper in an airtight container in the fridge for up to 2 days.
Reheat gently in a 300°F oven until warmed through—avoid microwaving if possible, as it can dry the fish out.
Tips for perfect results every time
- Pat the fish dry so the topping sticks and bakes evenly.
- Trim thicker tail pieces or group similar sizes together for even cooking.
- Sprinkle paprika by hand, not straight from the jar, for a more even dusting.
- Watch the broiler closely if finishing under heat; it can go from golden to scorched in seconds!
“If your fish flakes like juicy gossip at a family reunion, it’s done just right.”
Grits and Pinecones Wisdom
More delicious grouper recipes to try
If you are like me and like easy grouper recipes, I know you will also love these popular recipes. Can you tell grouper is our favorite fish?
This recipe has been viewed more than 350,000 times, with over 57 reviews and counting. It’s one of Grits and Pinecones’ most beloved recipes of the decade, especially during summer and Florida’s grouper season!
Craving more fresh-from-the-coast flavor?
If you try these Oven Baked Parmesan Grouper Fillets, I’d love to hear how they turned out! Leave a comment and rating below—or tag @gritsandpinecones on Instagram so I can see your seafood masterpiece.
And if you’re hooked on grouper, don’t miss my other easy fish recipes; they’re quick, delicious, and full of Southern flavor.
Recipe:
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Oven-Baked Parmesan Grouper Fillets Recipe
Ingredients
- 2 pounds grouper fillets skinless fillets, cut into approximately 6-6 oz pieces, 1-inch thick
- 1 cup sour cream
- ½ cup grated Parmesan cheese
- Zest of 1 lemon
- 1 tablespoon fresh squeezed lemon juice
- 1 teaspoon onion powder
- 1 dash hot sauce I used Tabasco sauce
- ½ teaspoon paprika
- 1 teaspoon kosher salt
- ½ teaspoon ground black pepper or lemon pepper
Instructions
- Preheat your oven to 350°F and grease a baking dish or sheet pan.
- Rinse the grouper fillets under cold water, then pat them dry with paper towels. Arrange them in a single layer on the prepared dish and season both sides with salt and pepper.
- Combine the sour cream, Parmesan cheese, lemon juice and zest, onion powder, and hot sauce in a small bowl. Mix until smooth.
- Spoon the sour cream mixture evenly over the fillets, spreading it out to cover the tops. Lightly dust each fillet with paprika.
- Place the dish in the oven and bake for 15–20 minutes, depending on the thickness of your fillets. They’re done when the fish is opaque and easily flakes with a fork.
- Optional: If you want your baked fillets to have a bit more color, place them under the broiler for a minute or two.
- Garnish the baked grouper fillets with lemon wedges and fresh parsley, and serve immediately.
Notes
Nutrition
*This recipe for Easy Baked Parmesan Grouper Fillets was adapted from the Grouper Parmesan recipe in the Thymes Remembered Cookbook published by the Junior League of Tallahassee.
About Grits and Pinecones
Grits and Pinecones features easy, flavorful Southern comfort food recipes that anyone can make. From timeless casseroles and classic seafood to sweet Southern treats, it’s all about no-fuss, go-to meals made with simple ingredients—perfect for sharing with family and friends.
Mary
Can these be cooked with skin on?
Sharon Rigsby
Hi Mary, I assume the skin is still on, only on one side. If that is the case, I don’t see any reason why not. I would place it skin down on the pan, and then put the topping on the skinless side. I hope this helps and I hope you enjoy this recipe!
All the best,
Sharon
CindyK
This topping! I was eating it straight out of the bowl……keeps the grouper moist, doesn’t overpower the flavor of the fish itself, and SO EASY!
This dish is truly one where the sum far outweighs the parts!!! I added some basil (because I♥️it) to the topping, served with slightly saffroned rice pilaf and green beans. Perfect half hour meal that husband raved over!!
Sharon Rigsby
Hi Cindy, I’m so glad you enjoyed this recipe, and thank you, too, for taking the time to let me know!
All the best, and Happy New Year!
Sharon
Joseph Louderback
I’ve always had trouble getting flavor from grouper dishes. This recipe delivered. Tasty, nice texture, overall delicious.
Sharon Rigsby
Hi Joseph, I am so glad you liked it!
All the best,
Sharon
Terry
Hi, Sharon! I’m in desperate need of some words of wisdom from you, please.
I’ve rarely cooked fish, except for some whole salmon on the BBQ – before moving into an apartment, where BBQs aren’t allowed.
My friend gifted me with a package of halibut fillets, before leaving on his annual vacation. The problem is – the fillets are 1″ at their thickest, but thin down to almost “I can read a newspaper through it.” thinness.
Should I fold the thin part under, in an attempt to equalize the thickness? I’d really hate to ruin them… they’re $19/#, and definitely out of my price range!
Any and all assistance would be greatly appreciated!
Greetings, from Alberta, Canada 🇨🇦
Sharon Rigsby
Hey Terry, you are very lucky to have halibut! That and grouper are my two favorite fish. Folding the thinner piece under is a good idea and that would work well. I don’t know how much fish you have, but if it’s more than you can eat at one meal, you could also cut the thinner part off, and cook it another day and of course it would take a lot less time.
Good luck and I hope you enjoy it!
Terry
Thanks so much, for such a speedy, informative reply! I’ve definitely got way too much for 1 meal, so trimming off the thinner ends is genius. The package has 6 fillets, so I’ve got a good many meals.
The price of fish is exorbitantly high here, as it all must be imported. Even salmon is $20/#, and the majority of it comes from BC, immediately west of us, so that’s ridiculous, IMHO!
Hopefully, my friend will catch his daily allowance of salmon. It must be turned in to the cannery so they can track overall numbers. They also process, flash freeze, and vacuum seal it if you want. My friend takes a chest freezer and generator under the canopy of his truck, to ensure it stays frozen. Hoping for some fresh, and smoked salmon, come mid September!
Sorry for the verbal vomit – overtired 😕
Sharon
Made this tonight. It was amazing.
I will be checking your recipes from now on😄
JB
Just made this for dinner, everyone loved it!
I didn’t have sour cream so I used non fat Greek yogurt. It was excellent and a few less calories.
It
Will make it again for certain.
Lino
I tried this yesterday with fresh Mediterranean grouper steak; it was delicious, with only 216 calories. It’s going to become one of our staples; my wife wants it once weekly 🙂
Lara M
The topping on the fish is single-handedly the best thing I’ve ever tasted with fish in my life!!! The cooking time was also spot on, so the fish was cooked perfectly. I’ve shared this with several others and will definitely be making it again and again and again! TYSM