Pan-Seared Grouper with Gremolata

This easy recipe for Pan-Seared Grouper with Gremolata features Florida grouper that is first pan-seared and then topped with gremolata and finished in the oven. The gremolata topping brings a bright and fresh pop of flavor to the grouper with parsley, garlic, lemon zest, and parmesan cheese; it’s the perfect complement to the moist, flavorful grouper. 

 

This low-calorie entree only takes seconds to prepare, and, best of all, you can have it on the table in minutes. It’s a perfect choice for a quick weeknight seafood dinner, but it is also an entree you would be proud to serve to guests.

Grouper is a member of the sea bass family. Red grouper, gag grouper, black grouper, and scamp are the most common types of grouper, and all have mild, white flesh with a firm texture that flakes easily when cooked. Over 85% of grouper is commercially harvested in Florida waters, and these tasty bottom dwellers are a favorite of sports fishermen. 

Here’s what you will need for this recipe:

• Grouper fillets – are the star of this show. As with all fish, fresh is best, but frozen works well too. If your fillets are frozen, allow them to thaw overnight in the fridge, and be sure to pat them dry before pan-searing. 
• Parsley – not only adds a beautiful pop of color, but this herb adds a clean, fresh taste and is the base of the gremolata. 
• Lemons – fish and lemons go together like peanut butter and jelly. The lemon zest enhances the flavor and brightens the gremolata. 
• Garlic – the nutty flavor pares with the parsley and lemon to give the gremolata a bright, fresh flavor. 
• Olive oil – is used to hold the gremolata together and to pan-sear the grouper. 
• Parmesan cheese – is not a traditional ingredient in gremolata, but I like the nutty flavor it adds.
• Kosher salt and ground black pepper – enhances all of this dish’s flavors and brings them all together. 

Here’s how to make it:

1. Gather your ingredients and preheat the oven to 375 degrees F. Take the grouper out of the refrigerator and let it stand at room temperature for 20 minutes. 
2. To make the gremolata, add the garlic, lemon zest, parsley, parmesan cheese, and one tablespoon olive oil to a small bowl. Mix well and set aside. 
3. Rinse the fillets and pat them dry with a paper towel. Season both sides of the fish with salt and pepper. 
4. To pan-sear the grouper, heat a large, well seasoned cast-iron skillet or oven-safe, non-stick skillet pan over medium-high heat and add the remaining tablespoon of olive oil. 
5. When the oil is shimmering, add the fillets to the pan (skin side up) and cook for three minutes. (Do not touch or try to move the fillets.)  If, after three minutes, it feels like the fillets are sticking, leave them in the pan for another 30 seconds or so until they release naturally.
6. Use a fish spatula or pancake turner and carefully flip the fish over and cook for an additional three minutes. 
7. Remove the pan from the heat and top each fillet with the gremolata mixture.  Place the pan in the oven to finish cooking for four to five more minutes.
8. Serve immediately. Optional, garnish with lemon slices. 

Frequently asked questions: 

What to serve it with?

I almost always serve fish with my Southern Cheese Grits. Other side dishes that work well include: my Classic Southern Potato Salad, Cheesy Mashed Potato Fritters, Homemade French Fries, Fried Cabbage with Bacon, Broccoli Slaw with Ramen Noodle Salad, or Southern Crispy Fried Onion Rings. Of course, coleslaw and hush puppies are also popular sides to pair with fish. 

How to keep the fish from sticking to the pan?

Follow these three tips to ensure your fish fillets don’t stick to the pan:

1. Before cooking, use paper towels to dry the fish. 
2. Heat your pan, and then add the oil or butter. Don’t add the fish until the oil is hot and shimmering. 
3. After you add the fish, please don’t touch it. The fillets will naturally release when they have browned. When the cooking time has been reached, try slipping your fish spatula under the fish. If you feel any resistance, don’t move the fish; let it cook for another 30 seconds or so until it releases. 

What is the nutritional value of grouper?

According to the Livestrong website, grouper, as with most other fish, is naturally low in calories and doesn’t contain any carbohydrates. It’s also an important part of a healthy diet. It provides high-quality protein and a wide variety of vitamins and minerals, including vitamins A and D, phosphorus, magnesium, iodine, and omega-3 fatty acids.

How to buy fresh fish?

When buying fish look for a mild, fresh, briny smell and avoid a strong fishy odor. Fillets should have firm flesh that should spring back when pressed. To keep your fish fresh, if you are shopping at a grocery store or seafood market, buy it last, take it directly home, refrigerate and cook it within 24 hours.

How much fish to serve per person?

In general, you should plan to purchase about one-half pound of fish fillets for each adult you will be serving. So, if feeding four adults with healthy appetites, you will need four 6-8 ounce fillets.

How to tell when fish is done?

The fish is done when it becomes opaque and flakes easily with a fork. If using a meat thermometer, the internal temperature should be 145 degrees F in the thickest part.

What’s the difference between pan-sear and pan-frying?

The main difference is the amount of oil or butter used to cook the fish and how it is cooked.  When you pan-sear fish, only a small amount of oil is used in the skillet to brown it, and then the fish typically finishes cooking in the oven. With pan-frying, more oil is used, and the fish cooks completely on the stove. 

Sharon’s Expert Tips:

Fish is best when cooked right before you plan to serve it. However, you can make the gremolata up to 24 hours ahead. Cover it and store it in the fridge until it’s time to make the dish. 

According to the USDA, leftover cooked fish can be stored covered in your refrigerator for up to three to four days. To reheat it, place it on a microwave-safe plate, add a few drops of water, and microwave for 30 seconds. 

I like to use my cast-iron skillet to make this recipe. A heavy-duty, oven-safe, non-stick skillet will also work just fine. 

The cooking times listed above assume that your fillets are one-inch thick. If they are thicker or thinner, they will need more or less cooking time. If they are less than one-half inch thick, they will not need to be finished in the oven.

Good substitutes for grouper include other firm white fish such as halibut, Mahi Mahi, sea bass, or red snapper.

I highly recommend that if you don’t have a fish spatula, a longer, thinner, more flexible version of a regular metal spatula or pancake turner, you consider getting one. They are designed to slip under fish fillets easily. Fish spatulas are inexpensive, multi-function kitchen tools that you can use for various purposes, and they are one of my favorite kitchen gadgets. 

More Grouper recipes:

If you like grouper as much as we do, you might also want to check out these easy and popular grouper recipes on my blog:

• Easy Crispy Oven-Baked Grouper 
• Baked Grouper with Tomatoes and Artichokes
• Easy Baked Parmesan Grouper Fillets
• Mediterranean Grouper
• Grilled Grouper and Mango Salsa
• Blackened Grouper

Here is a link to all of my seafood recipes if you need more menu inspiration. If you like spicy fish dishes, be sure to check out my Blackened Mahi-Mahi Recipe.

★ If you make this recipe, please consider rating it and leaving a comment. I’d love to know how you liked it!

Thank you so much for visiting Grits and Pinecones. I hope you’ll come back soon!

This post was originally published on September 6, 2017. It was republished on March 6, 2021, with new photos, expanded and revised directions, and the addition of a FAQ section.