Oven-Baked Parmesan Grouper Fillets (Ready in 20 Minutes)

Name: Oven-Baked Parmesan Grouper Fillets Recipe
Prep time: 5 min
Cook time: 15 min
Total time: 20 min
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)

Modified: Aug 3, 2025 · Published: Nov 13, 2024 by Sharon Rigsby · 41 Comments

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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!

Oven-baked grouper fillets topped with Parmesan and sour cream, with a fork holding up a bite-sized piece.

Southern comfort food made easy and shareable-that's what Grits and Pinecones is all about.

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

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Quick look at the recipe
Why you’ll love this recipe
Ingredients and substitutions
Recipe variations and twists
How to make Oven-Baked Parmesan Grouper Fillets
Serving ideas
Recipe FAQs
Tips for perfect results every time
More delicious grouper recipes to try
Recipe:

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

A grouper fillet, lemon, bowl of sour cream, grated Parmesan cheese, and seasonings.

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.

A grouper filet on a baking sheet, topped 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.

A raw grouper fillet, topped with a sour cream sauce and sprinkled 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.

An oven baked grouper fillet topped with sour cream, parmesan cheese, and a sprinkle of paprika.

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

What is the best way to bake grouper in the oven?

Baking grouper at 350°F with a moist topping like sour cream and Parmesan helps it cook evenly without drying out.

Can I use frozen grouper fillets?

Yes, just thaw them fully in the fridge, then pat them dry before seasoning and baking.

What does baked grouper taste like?

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.

How should I store leftovers?

Store any leftover baked grouper in an airtight container in the fridge for up to 2 days.

How do I reheat baked grouper?

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:

*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.