• Skip to main content
  • Skip to primary sidebar
Grits and Pinecones
menu icon
go to homepage
  • All Recipes
  • About
  • Contact
  • Subscribe
  • subscribe
    search icon
    Homepage link
    • All Recipes
    • About
    • Contact
    • Subscribe
  • ×
    Home » Recipes » Seafood

    Oven-Baked Parmesan Grouper Fillets Recipe

    Published: Nov 13, 2024 Author: Sharon Rigsby

    Jump to Recipe
    Pinterest pin showing baked parmesan grouper on a plate garnished with lemons and parsley.

    This recipe for Oven-Baked Parmesan Grouper Fillets is a weeknight dinner hero at our house. If you’re looking for a recipe that’s as easy as it is impressive, this baked grouper is it.

    A large baked parmesan grouper fillet on a plate with a salad.

    The tangy parmesan topping pairs beautifully with the mild, flaky fish, making this a dish you’ll want to make again and again. Whether you’re feeding your family or impressing dinner guests, this baked grouper recipe is a winner.

    Trust me—this baked parmesan grouper recipe is so good that even the pickiest eaters will ask for seconds!

    Jump to:
    • Why I love this recipe (and you will, too)
    • Ingredients and substitutions
    • How to make Oven-Baked Parmesan Grouper Fillets
    • What to serve with baked grouper:
    • Recipe variations
    • How to store, reheat and repurpose leftovers
    • Recipe FAQs
    • Tips for perfect baked grouper
    • More easy grouper recipes
    • 📋 Recipe:

    Why I love this recipe (and you will, too)

    1. Like my recipes for baked panko-crusted grouper and baked grouper with tomatoes and artichokes, this baked grouper recipe is a lifesaver when you need dinner fast. With just 20 minutes of baking time and minimal prep, you’ll have a restaurant-quality meal on the table without breaking a sweat.
    2. It’s bursting with flavor, The creamy sour cream, savory Parmesan, and zesty lemon create a bold, delicious topping that complements the mild, flaky grouper perfectly.
    3. Grouper is hands-down our favorite fish. Its mild flavor and firm texture make it a hit with everyone, even kids and seafood skeptics!

    Ingredients and substitutions

    Ingredients for baked grouper include a large grouper fillet, sour cream and parmesan cheese.

    This recipe comes together with simple ingredients you likely already have in your kitchen:

    • Grouper fillets: Skinless and about 1 inch thick for even cooking.
    • Sour cream: Adds creaminess and tang to the topping.
    • Grated Parmesan cheese: Nutty and savory, it pairs beautifully with the fish. You can substitute Pecorino Romano.
    • Lemon juice and zest: Fresh and bright, they elevate the dish.
    • Seasonings: Onion powder for depth, hot sauce for a little kick, and paprika for a hint of smokiness. Lemon pepper makes a great substitute for regular pepper.
    • Optional garnish: Lemon wedges and fresh parsley add a pop of freshness.

    Complete measurements are in the printable recipe below.

    How to make Oven-Baked Parmesan Grouper Fillets

    This recipe couldn’t be simpler. Here’s how to make it:

    1. Preheat your oven to 350°F and grease a baking dish or sheet pan.
    2. Prep your fillets: 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.
    A large grouper fillet seasoned with salt and lemon pepper on a baking sheet.
    1. Make the topping: In a small bowl, combine the sour cream, Parmesan cheese, lemon juice and zest, onion powder, and hot sauce. Mix until smooth.
    2. Spoon the sour cream mixture evenly over the fillets, spreading it out to cover the tops. Lightly dust each fillet with paprika.
    A grouper fillet coated in sour cream and topped with paprika.
    1. 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.
    2. Optional: If you want your baked fillets to have a bit more color, place them under the broiler for a minute or two.
    3. Garnish the baked grouper fillets with lemon wedges and fresh parsley, and serve immediately.
    A baked grouper fillet topped with sour cream and paprika on a plate with a salad.

    What to serve with baked grouper:

    This versatile dish pairs well with a variety of sides. Here are some of my favorites:

    • Southern Favorites: cheese grits, hush puppies, and coleslaw.
    • Salads: Panzanella or summer pasta salad for a fresh contrast.
    • Sides: parmesan potatoes au gratin, corn salad, parmesan smashed potatoes, and baked mac and cheese.

    Recipe variations

    • Switch Up the Fish: Substitute another firm white fish like red snapper, halibut, or sea bass if grouper isn’t available.
    • Add a Crunchy Crust: Mix panko breadcrumbs or crushed Ritz crackers with melted butter and sprinkle over the topping before baking.
    • Try New Flavors: Swap paprika for smoked paprika, or add a touch of garlic powder to the mixture for extra depth.
    Easy Baked Parmesan Grouper Fillets on a plate garnished with parsley and lemon

    How to store, reheat and repurpose leftovers

    • If you have leftovers (lucky you!), here’s how to store and reheat them properly to maintain the delicious flavor of your baked grouper:
    • Place any leftover baked grouper fillets in an airtight container and refrigerate within 2 hours of cooking. It will stay fresh for up to 3 days. If you want to save it for longer, wrap the fillets tightly in plastic wrap or foil, then place them in a freezer-safe bag or container for up to two months.
    • For best results, reheat in a skillet with a splash of water or the oven at 300°F until warmed through.
    • I like to use leftovers to make my homemade fish cakes.

    Recipe FAQs

    Can I use frozen fish?

    Yes, but be sure to thaw the fillets completely and pat them dry with paper towels to remove excess moisture.

    How do I know when the fish is done?

    The fillets are done when they’re opaque, flake easily with a fork, and register 145°F on an instant-read meat thermometer when inserted in the thickest part of the fish.

    What other fish works well for this recipe?

    Any firm, mild white fish, such as red snapper, redfish, sea bass, or halibut, will work beautifully as long as the fillets are thick enough. Avoid delicate fish such as flounder, which can fall apart.

    What’s the best way to cook fish?

    I usually like to pan-sear fish because it only takes a few minutes, but this baked 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.

    Tips for perfect baked grouper

    When purchasing fresh fish, ensure that your fillets are approximately the same one-inch thickness so they will cook in the same amount of time. If your fillets are uneven, trim the thinner sections and bake them separately to ensure even cooking.

    The fillet pictured in this post is from the tail section of a large grouper. It was one inch thick at the top and around a quarter of an inch at the tail, which made it more difficult to cook evenly.

    Pat the fish dry before seasoning to help the topping stick.

    Instead of sprinkling paprika directly on the fillets from the jar, pour some in your hand, take a pinch with your fingers, and lightly dust the fillets.

    More easy grouper recipes

    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?

    • A blackened grouper filet on a plate with grits, garnished with a lemon slice.
      Blackened Grouper
    • Two grouper fillets on a white plate topped with mango salsa.
      Easy Grilled Grouper with Mango Salsa
    • Mediterranean Grouper Fillet with Olives and Capers
      Mediterranean Grouper
    • Pan-seared grouper topped with parsley, lemon zest and garlic.
      Pan-Seared Grouper with Gremolata

    I also have a number of other easy seafood recipes, such as my Blackened Mahi Mahi Recipe, Fish Cakes, Fried Fish, Pan-Seared Red Snapper, Blackened Shrimp, Buffalo Shrimp, and Pan Fried Shrimp, that you may also like.

    ⭐ ⭐ ⭐⭐⭐If you make this Oven-Baked Parmesan Grouper recipe, please leave a comment and give it a star rating. I would love to know how you liked it!

    Thank you for visiting Grits and Pinecones; I hope you come back soon!

    📋 Recipe:

    Want to Save This Recipe?

    Enter your email & I’ll send it to your inbox. Plus, get great new recipes from me every week!

    Save Post

    By submitting this form, you consent to receive emails from Grits and Pinecones.

    A baked grouper fillet topped with sour cream and parmesan cheese and garnished with parsley and sliced lemons on a plate.

    Oven-Baked Parmesan Grouper Fillets Recipe

    Sharon Rigsby
    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! 
    4.62 from 57 votes
    Print Recipe Pin Recipe
    Prevent your screen from going dark
    Prep Time 5 minutes mins
    Cook Time 15 minutes mins
    Total Time 20 minutes mins
    Course Dinner, Main Course, Main Dish
    Cuisine American
    Servings 6 servings
    Calories 252 kcal

    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

    When purchasing fresh fish, ensure that your fillets are approximately the same one-inch thickness so they will cook in the same amount of time. If your fillets are uneven, trim the thinner sections and bake them separately to ensure even cooking.
    The fillet pictured in this post is from the tail section of a large grouper. It was one inch thick at the top and around a quarter of an inch at the tail, which made it more difficult to cook evenly.
    Pat the fish dry before seasoning to help the topping stick.
    Instead of trying to sprinkle paprika directly on the fillets from the jar, it’s easier to pour some in your hand, take a pinch with your fingers, and lightly dust the fillets.

    Nutrition

    Calories: 252kcalCarbohydrates: 3gProtein: 33gFat: 11gSaturated Fat: 6gPolyunsaturated Fat: 1gMonounsaturated Fat: 3gCholesterol: 86mgSodium: 432mgPotassium: 802mgFiber: 0.1gSugar: 1gVitamin A: 610IUVitamin C: 0.4mgCalcium: 155mgIron: 1mg
    Tried this recipe? Tag me today! Mention @gritspinecones or tag #gritspinecones!

    *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.

    More Seafood Recipes

    • Shrimp and chicken fried rice in a white bowl with chopsticks and an egg roll.
      The Best Shrimp and Chicken Fried Rice
    • A fried whole catfish on a plate with french fries and a fork.
      Southern Crispy Fried Whole Catfish
    • A baked snapper fillet topped with panko on a white plate with lemons for garnish.
      Baked Snapper Fillets (Quick, Easy and Crispy)
    • Three salmon patties stacked on a plate with a dollop of aioli on top.
      Easy Old Fashioned Salmon Patties Recipe

    Reader Interactions

    Comments

      4.62 from 57 votes (43 ratings without comment)

      Leave a Reply Cancel reply

      Your email address will not be published. Required fields are marked *

      Recipe Rating




    1. CindyK

      December 29, 2024 at 6:24 pm

      5 stars
      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!!

      Reply
      • Sharon Rigsby

        December 31, 2024 at 10:49 am

        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

        Reply
    2. Joseph Louderback

      July 31, 2024 at 9:43 pm

      5 stars
      I’ve always had trouble getting flavor from grouper dishes. This recipe delivered. Tasty, nice texture, overall delicious.

      Reply
      • Sharon Rigsby

        August 01, 2024 at 7:24 am

        Hi Joseph, I am so glad you liked it!
        All the best,
        Sharon

        Reply
    3. Terry

      July 24, 2024 at 5:54 pm

      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 🇨🇦

      Reply
      • Sharon Rigsby

        July 24, 2024 at 6:29 pm

        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!

        Reply
        • Terry

          July 24, 2024 at 7:18 pm

          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 😕

    4. Sharon

      January 06, 2024 at 5:05 pm

      5 stars
      Made this tonight. It was amazing.
      I will be checking your recipes from now on😄

      Reply
    5. JB

      May 08, 2023 at 6:20 pm

      5 stars
      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.

      Reply
    6. Lino

      November 04, 2022 at 3:38 am

      5 stars
      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 🙂

      Reply
    7. Lara M

      May 05, 2022 at 8:05 pm

      5 stars
      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

      Reply
    « Older Comments

    Primary Sidebar

    Sharon Rigsby, blogger at GritsandPinecones.com

    Hello, I'm Sharon Rigsby, blogger, recipe developer, videographer, and photographer for Grits and Pinecones®. I have over 50 years of experience in the kitchen, and I like nothing better than developing and reimagining recipes for my family, friends, and you!

    More about me →

    Memorial Day and Beyond: Sizzling Recipes to Kick Off Summer Right

    • Memorial Day recipe photos including beer can chicken and a red, white, and blue cake.
      36 Easy Memorial Day Recipes for 2025
    • A burger with lettuce and tomato on a cutting board.
      The Ultimate Smoked Burgers
    • Smoked Baked Beans in a cast-iron skillet.
      Best Smoked Baked Beans
    • Sliced cucumbers, tomatoes and onion in a white bowl.
      Old Fashioned Cucumbers, Tomatoes and Onions in Vinegar
    • Chicken on the grill with corn.
      Easy Grilled Half Chicken Recipe with Dry Rub
    • A icebox cake decorated to look like the American flag.
      Red White and Blue No-Bake Icebox Cake

    Browse more Memorial Day recipes

    Fan Favorites - Recipes Our Readers Love the Most

    • Hanky Panky appetizers piled high on a black plate.
      Hanky Panky Recipe
    • A white bowl full of creamy potato salad topped with paprika.
      Classic Southern Potato Salad
    • A bowl of cocktail sauce next to fried oysters on a plate.
      Southern Crispy Fried Oysters Recipe
    • Cornbread in a cast iron skillet.
      Easy Southern Cornbread with Buttermilk
    • Six hoecakes or fried cornbread on a white plate.
      Quick and Easy Hoe Cakes (Fried Cornbread)
    • A blackened grouper filet on a plate with grits, garnished with a lemon slice.
      Blackened Grouper

    Browse more recipes:

    Featured in Parade, The Today Show, Better Homes & Gardens, Greatist, and more.

    Footer

    ↑ back to top

    Disclosures

    • Privacy Policy
    • Disclaimer

    Newsletter

    • Sign Up! for emails and updates

    About

    • About
    • Contact

    Copyright © 2025 Grits and Pinecones®

    • 950Facebook
    • X
    • Pinterest
    • Email
    • Flipboard
    5741 shares

    Rate This Recipe

    Your vote:




    A rating is required
    A name is required
    An email is required

    Recipe Ratings without Comment

    Something went wrong. Please try again.