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!**
Thank you so much for visiting Grits and Pinecones!
Oven-Baked Parmesan Grouper Fillets Recipe- Quick and Easy
- 2 lbs 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
- ½ teaspoon kosher salt
- ¼ teaspoon ground black pepper
- 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.
*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.
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.
Will make it again for certain.
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 🙂
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
Delicious! Can’t wait to tell my sis who lives in FL. Thank you!
Angie B in Texas
Wow! Where has this recipe been hiding!? I was just randomly searching on Google for baked grouper and came across this gem! I used freshly shredded parmesan cheese and I only had some pineapple habanero sauce so I used that as the hot sauce. This recipe is a keeper! It’s definitely going in my rotations as a new staple! So much flavor! I never would have thought that a combination of sour cream and parmesan cheese would go on fish, but it made the fish flavorful and moist. This is truly a gourmet dish that tastes like you went to a lot of trouble to prepare, and the paprika makes it so pretty and colorful. I can’t wait to make it again!
Made Grouper for the first time and used this recipe. The family absolutely loved it. Will be making this again.
How funny I search for a baked grouper recipe and a fellow Tallahassee-an is the publisher! This was delicious and a new staple in the house! My hubby loves the hot sauce addition. Thank you for this. Looking forward to exploring more of your recipes.
Hey Allison, I’m so glad you enjoyed the recipe and I always enjoy knowing when some of my Tallahassee friends try something. Thanks so much for taking time to write a comment.
All the best,
I love grouper! This recipe was delicious. I made it exactly as instructed, except for the hot sauce. It was perfect and a big hit with my family. This recipe is a keeper!
Hi Debbie, I’m so glad you enjoyed the grouper, and thank you too for taking the time to let me know!
All my best,
This has become a family favorite – even for those who are not crazy about fish!! Have made it with grouper and snapper and it is fabulous – thank you!!
Thank you so much for taking the time to let me know. I’m so glad you and your family are enjoying this recipe!
All the best,