Ingredient: fresh Motts Channel Seafood grouper fillets

seared grouper photo

Seared Grouper with Corn, Zucchini, and Tomato Sauté

 Seared Grouper with Corn, Zucchini, and Tomato Sauté Recipe

This seared grouper was highlighted in our Motts Channel Seafood e-newsletter July 13, 2018.

This recipe offers a light and refreshing dinner that incorporates the freshest fish and local summer veggies you can find anywhere on the coast.

About Grouper

Grouper lends itself well to any form of cooking. Because it is a lean fish, some basting is necessary while broiling or baking to keep the flesh moist. The heads are cartilaginous and produce a rich stock base (source: Freshfromflorida.com). Like most fish, grouper contains large amounts of protein, minimal amounts of saturated fat and no sugar. Can’t get fresh grouper? Snapper and Mahi-Mahi make great substitutes.

So, why include fresh veggies on your summer seafood dinner plate?

CNN.com give us some great reasons…

1. They fight bloat:  Vegetables are rich in fiber. Fiber which flushes out waste and gastric irritants and prevents constipation by keeping the digestive tract moving.
2. In addition, vegetables create a youthful glow:  Vegetables prevent unwanted signs of aging and keep skin young and supple.
3. What’s More, they reduce stress: Nutrients like magnesium and vitamin C are quickly depleted during stressful times. Luckily, many vegetables contain these very nutrients, as well as tension-reducing omega-3 fatty acids (Fish!) and B vitamins that fight anxiety and depression.
4. Finally, vegetables protect your bones: Many summer vegetables offer them same bone-protecting nutrients found in dairy foods plus they add bone-building vitamin K, magnesium, potassium and prebiotic fiber

More more amazing recipes like this seared grouper recipe, please visit Alison’s Recipe Box.

Printed From Countryliving.com.

Photo and recipe courtesy of Marian Cooper Cairns

Serves four.

seared grouper photo
Seared Grouper with Corn, Zucchini, and Tomato Sauté
Print Recipe
Servings
4
Servings
4
seared grouper photo
Seared Grouper with Corn, Zucchini, and Tomato Sauté
Print Recipe
Servings
4
Servings
4
Ingredients
Servings:
Instructions
  1. First, sprinkle fish with salt and pepper. Heat oil in a large nonstick skillet over medium-high heat. Next, cook fish 4 minutes on each side until browned and cooked through. Remove and keep warm.
  2. Now, sauté zucchini and shallot 4 minutes or until crisp-tender. Stir in corn and garlic, and sauté 2 more minutes. Reduce heat to low, and stir in tomatoes, butter, and basil, cooking until butter is just melted. Season with salt and pepper to taste. Spoon vegetables onto serving plates, and top with fish.
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Mango Butter Grouper Fish

Grilled Grouper with Mango Butter

Try Grilled Grouper with Mango Butter

This Grilled Grouper with Mango Butter is a super-easy, slightly spicy dish that we think you’ll love.

As the name implies, mango butter comes from the seeds of the mango tree. … When cold-pressed from the seeds into a natural butter, mango makes a butter that is considered very similar to cocoa butter and shea butter because it tends to be moisturizing without being greasy.

Fresh Grouper from Motts Channel Seafood offers a firm texture, white meat with a large flake and a mild flavor. It is indeed an extra lean fish.  It lends itself well to any form of cooking. Because it is a lean fish, some basting is necessary while broiling or baking to keep the flesh moist. Fish cooks quickly. Do not overcook.

Fish is done when the flesh becomes opaque and flakes easily when tested with a fork.

Substitutes fish for this recipe include  Snapper and Mahi-Mahi.

Serves four. Recipe and Photo Credit: Laura 17 as published by allrecipes.com.

Mango Butter Grouper Fish
Grilled Grouper with Mango Butter
Print Recipe
Servings
4 people
Servings
4 people
Mango Butter Grouper Fish
Grilled Grouper with Mango Butter
Print Recipe
Servings
4 people
Servings
4 people
Ingredients
Servings: people
Instructions
  1. Melt the butter in a skillet over medium heat. Stir in the shallot; cook and stir until the onion has softened and turned translucent, about 5 minutes. Stir in the mango, honey 1/4 cup olive oil, white wine, red pepper flakes, and salt. Reduce heat, and simmer until liquid has reduced slightly, about 10 minutes.
  2. Brush both sides of the grouper fillets with 1 tablespoon of olive oil, and season with salt and white pepper.
  3. Heat a large skillet over medium-high heat. Arrange grouper fillets on the skillet and cook until the fish is opaque and separates easily under a fork, about 4 minutes on each side. Serve the fish with the mango sauce on top.
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