Oven-Baked Parmesan Grouper Fillets Recipe – Quick and Easy

This Oven-Baked Parmesan Grouper Fillet recipe is a delicious low-calorie home run! Topped with tangy sour cream and nutty parmesan cheese, these baked fish fillets take only 20 minutes from start to finish. Great taste in less time! 

You won’t believe how easy Oven-Baked Parmesan Grouper Fillets are to make. And, because of its mild flavor, Baked Grouper Fillets is a great fish recipe for kids! Grouper is a lean, moist fish with large flakes and a firm texture. 

We love seafood and have fish or shellfish at least once a week. I not only enjoy the taste, but like that it’s so easy to prepare, a healthy alternative to meat, and relatively low in calories. It’s a win-win dish! Because it’s so quick, Easy Oven-Baked Parmesan Grouper Fillets is not only perfect for a hurried weeknight dinner with the family but equally excellent company fare.  

What fish can you substitute for grouper?

We are fortunate to live in Florida because we have access to fantastic fresh seafood all year long, and we take full advantage of it. Although this recipe calls for Florida grouper, you can easily substitute any firm white fish such as red snapper, redfish, bass or halibut. Because fish cooks so quickly, the fillets should be at least 1 inch thick.

I usually like to sauté fish because it only takes a few minutes, but this grouper recipe is a great change of pace and can go from the oven to the table in only 20 minutes. You could even use those 20 minutes to prop up your feet and enjoy a glass of wine.

How long does fish take to bake in the oven?

A one-inch fillet usually takes about 15-20 minutes to cook in a 350-degree oven.

How to tell if fish is done?

Fish is done when it is opaque and flakes easily with a fork. If using a meat thermometer, the temperature should register 145 degrees F.

What to serve with baked grouper:

I generally like to serve grouper with a salad such as Panzanella or Summer Pasta Salad. Also, I think side dishes such as Easy Parmesan Potatoes Au Gratin, Easy Parmesan Truffle Smashed Potatoes, Easy Corn Salad, and Southern-style Mac and Cheese pair well.  Of course, you can’t forget the traditional seafood sides: hushpuppies and coleslaw.    

More easy grouper recipes:

If you are like me and like easy grouper recipes, I know you will also love these popular recipes:  Grilled Grouper with Mango Salsa, Mediterranean Grouper, Easy Crispy Panko Baked Grouper, Easy Pan Seared Grouper with Gremolata, and Baked Grouper with Tomatoes and Artichokes. I also have a number of other easy recipes for fish and shellfish here.

Oven-Baked Parmesan Grouper Fillet Ingredients:

The ingredients for Easy Oven-Baked Parmesan Grouper Fillets are simple: grouper fillets, sour cream, grated parmesan cheese, fresh lemon juice and lemon zest, onion powder, hot sauce, paprika, kosher salt, and ground black pepper.

For the optional garnish, you will need some lemon wedges and fresh chopped Italian parsley.

How to make Oven-Baked Parmesan Grouper Fillets:

To prepare this tasty entrée, first, gather your ingredients and preheat the oven to 350 degrees F.

Rinse the fillets and blot them dry with a paper towel.

Place the fillets in a single layer in a greased baking dish or on a baking sheet. Sprinkle the fillets on both sides with salt and pepper.

Combine the sour cream, grated Parmesan cheese, lemon juice and zest, onion powder, and hot sauce in a small bowl and mix well.

Top each fillet with the sour cream mixture and spread out to cover the top. Sprinkle paprika on the top.

Bake for 15-20 minutes for fillets 1-inch thick. If the fillets are thicker or thinner, it will take more or less time for the fish to cook.

Garnish with lemon wedges and parsley and serve immediately.

Sharon’s Expert Tips:

You can tell if the fish is done when it is opaque and flakes easily with a fork. If you are using a meat thermometer, it should read 145 degrees when inserted into the thickest part of the fish.

You can easily substitute any firm white fish for grouper including red snapper, redfish, bass or halibut. Thin fillets from delicate fish such as flounder or sole won’t work as well. And, salmon would make the dish too rich.  

This recipe works best with fillets which are at least one-inch thick. 

If your fillets are frozen, be sure to allow them to thaw first and pat them dry with a paper towel.

Instead of trying to sprinkle paprika directly on the fillets from the jar, it’s easier to pour some in your hand and take a pinch with your fingers and dust the fillets lightly.  

**If you make this recipe, please leave it a star rating and a comment below.  I love hearing from you!**

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4.50 from 44 votes

Oven-Baked Parmesan Grouper Fillets Recipe- Quick and Easy

This Oven-Baked Parmesan Grouper Fillet recipe is a delicious low-calorie home run! Topped with tangy sour cream and nutty parmesan cheese, these baked fish fillets take only 20 minutes from start to finish. Great taste in less time! 

Course Dinner, Main Course, Main Dish

Cuisine American

Prep Time 5 minutes

Cook Time 15 minutes

Total Time 20 minutes

Servings 6 servings

Calories 216kcal

Author Sharon Rigsby

Ingredients

• ▢ 2 lbs grouper fillets skinless fillets, cut into approximately 6-6 oz pieces, 1-inch thick
• ▢ 1 cup sour cream
• ▢ 1/2 cup grated Parmesan cheese
• ▢ Zest of 1 lemon
• ▢ 1 Tbsp fresh squeezed lemon juice
• ▢ 1 tsp onion powder
• ▢ 1 dash hot sauce I used Tabasco sauce
• ▢ 1/2 tsp paprika
• ▢ 1/2 tsp kosher salt
• ▢ 1/4 tsp ground black pepper

Instructions

• Preheat the oven to 350 degrees F.
• Rinse the fillets and dry them with a paper towel.
• Place the fillets in a single layer in a greased baking dish or on a baking sheet. Sprinkle salt and pepper on both sides of the fillets.
• Combine the sour cream, grated Parmesan cheese, lemon juice and zest, onion powder, and Tabasco in a small bowl and mix well.
• Top each fillet with the sour cream mixture and spread out to cover the top. Sprinkle paprika on the top.
• Bake for 15-20 minutes for fillets 1-inch thick. If the fillets are thicker or thinner, it will take more or less time for the fish to cook.
• Garnish with lemon wedges and parsley and serve immediately.

Notes

Sharon's Expert Tips:

You can tell if the fish is done when it is opaque and flakes easily with a fork. If you are using a meat thermometer, it should read 145 degrees when inserted into the thickest part of the fish.

You can easily substitute any firm white fish for grouper including red snapper, redfish, bass or halibut. Thin fillets from delicate fish such as flounder or sole won't work as well, and salmon would make the dish too rich.  

This recipe works best with fillets which are at least one-inch thick. 

If your fillets are frozen, be sure to allow them to thaw first and pat them dry with a paper towel.

Instead of trying to sprinkle paprika on the fillets, it's easier to pour some in your hand and take a pinch with your fingers and dust the fillets lightly.  

Nutrition

Calories: 216kcal | Carbohydrates: 2g | Protein: 31g | Fat: 8g | Saturated Fat: 5g | Cholesterol: 100mg | Sodium: 289mg | Potassium: 3mg | Fiber: 0.01g | Sugar: 1g | Vitamin A: 550IU | Vitamin C: 1.7mg | Calcium: 90mg | Iron: 1.4mg

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*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.