Easy Baked Parmesan Grouper Fillets

Are you looking for a delicious, low-calorie baked fish recipe, which is quick and easy to prepare? Well, look no further because I have a great recipe for you today, Easy Baked Parmesan Grouper Fillets.

You won’t believe how easy Baked Parmesan Grouper Fillets is to make and you won’t believe how delicious it is. Because of its mild flavor, Baked Grouper Fillets a great fish recipe for kids!

We love seafood and eat a lot of it at our house. In fact, we probably have fish or shellfish at least once a week. I not only love the taste, I like that it’s so easy to prepare, a healthy alternative to meat, and relatively low in calories. It’s a win-win!

What fish can you substitute for Grouper?

We are really lucky to live in Florida because we have access to wonderful fresh seafood all year long, and we take full advantage of it. Although this recipe calls for grouper, you can easily substitute any firm white fish such as red snapper, redfish, flounder 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 baked fish 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.

Easy Baked Parmesan Grouper Fillets is perfect for a hurried weeknight dinner with the family, but it’s also great company fare.  Even though its an easy fish recipe, garnished with lemons and parsley it makes an elegant looking dish too!

This recipe for Easy Baked Parmesan Grouper Fillets was inspired by the Grouper Parmesan recipe in the Thymes Remembered Cookbook published by the Junior League of Tallahassee.

If you are like me and like easy fish entrée’s, you might also like these other easy and popular recipes: Grilled Grouper with Mango Salsa, Mediterranean Grouper, and Fish Tacos with Mango Salsa.

How to make Easy Baked Parmesan Grouper Fillets

The ingredients for Easy Baked Parmesan Grouper Fillets are simple: grouper fillets (or another fish of your choice) 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.

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.

You can tell is 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.

Garnish with lemon wedges and parsley and serve immediately.

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4.19 from 27 votes

Easy Baked Parmesan Grouper Fillets

Easy Baked Parmesan Grouper Fillets is perfect for a hurried weeknight dinner with the family, but it's also a great entrée to serve company.

Course Main Dish

Cuisine American

Keyword easy dinner idea, fish recipe

Prep Time 5 minutes

Cook Time 15 minutes

Total Time 20 minutes

Servings 6 servings

Calories 216kcal

Author Sharon Rigsby

Ingredients

• 2 lbs skinless 1 inch thick grouper fillets cut into approximately 6-6 oz pieces
• 1 cup sour cream
• 1/2 cup grated Parmesan cheese
• Zest of 1 lemon
• 1 Tbsp fresh squeezed lemon juice
• 1 tsp onion powder
• dash of hot 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 on 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 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.
• 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. 
• Garnish with lemon wedges and parsley and serve immediately.

Notes

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: 11% | Vitamin C: 2% | Calcium: 9% | Iron: 8%

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