Mediterranean Herb-Infused Baked Grouper
Savor the vibrant tastes of the Mediterranean with this stunning baked grouper dish. Featuring flaky grouper fillets nestled in a robust bed of crushed tomatoes, fresh herbs, and briny olives, this dish is as beautiful as it is delicious. The combination of colorful bell peppers, salty feta cheese, and zesty capers creates a flavor explosion that pairs perfectly with a chilled glass of white wine. Serve with crusty bread to soak up the irresistible sauce and enjoy a meal that's both healthy and satisfying, perfect for weeknights or special occasions.
N/A
Servings
375
Calories
12
Ingredients
Ingredients
black grouper fillets
2 lbs (cut into approximately 1 1/2 inch pieces)
crushed tomatoes
32 ounces (juices drained (2 - 16 ounce cans))
onion
1 large (coarsely chopped)
kalamata olives
1 cup (pitted and halved)
fresh parsley
1/2 cup (minced)
small capers
1 1/2 tablespoons (drained)
garlic cloves
4 (minced)
red bell pepper
1 (seeded and diced)
yellow bell pepper
1 (seeded and diced)
crumbled feta cheese
1 cup (for topping)
white wine
1/2 cup (for drizzling)
olive oil
1/2-3/4 cup (for drizzling)
Instructions
1
Preheat your oven to 375°F (190°C).
2
In a large metal baking pan, place the fresh grouper fillets cut into 1 1/2 inch pieces and season them lightly with salt.
3
In a mixing bowl, combine the drained crushed tomatoes, chopped onion, halved kalamata olives, minced parsley, capers, minced garlic, and diced bell peppers. Mix well to combine and season to taste.
4
Spread the vegetable mixture evenly over the seasoned fish fillets, ensuring they are well coated.
5
Drizzle the white wine and olive oil over the top, giving it a gentle shake to distribute the liquids.
6
Cover the pan with aluminum foil and bake in the preheated oven for about 25 minutes.
7
Remove the foil and sprinkle crumbled feta cheese on top. Bake uncovered for an additional 10-15 minutes, or until the fish flakes easily with a fork and the veggies are tender.
8
Serve hot, garnished with additional fresh parsley if desired, alongside hearty crusty bread and your favorite white wine.
Nutrition Information
26g
Fat
17g
Carbs
22g
Protein
Frequently Asked Questions
Frequently Asked Questions
What is the main protein used in this recipe?
The main protein used in this recipe is 2 pounds of black grouper fillets.
How should I prepare the grouper fillets?
The grouper fillets should be cut into approximately 1 1/2 inch pieces.
What temperature should the oven be set to?
The oven should be preheated to 375°F (190°C).
What type of tomatoes are required?
The recipe calls for 32 ounces of crushed tomatoes with the juices drained.
How much garlic is needed?
You will need 4 minced garlic cloves.
What type of olives are used?
The recipe uses 1 cup of pitted and halved kalamata olives.
Are there any specific peppers in this dish?
Yes, the dish includes one red bell pepper and one yellow bell pepper, both seeded and diced.
What kind of cheese is added to the baked grouper?
One cup of crumbled feta cheese is added as a topping.
How much olive oil is used for drizzling?
The recipe uses between 1/2 and 3/4 cup of olive oil.
Does this recipe contain alcohol?
Yes, it includes 1/2 cup of white wine for drizzling over the fish.
How long should the fish bake covered?
The fish should bake covered with aluminum foil for about 25 minutes.
When do I add the feta cheese?
The feta cheese is added after the initial 25 minutes of baking, once the foil is removed.
How long is the final uncovered baking time?
The dish is baked uncovered for an additional 10-15 minutes.
How many calories are in a serving?
There are 375 calories per serving.
What is the fat content of this dish?
This recipe contains 26 grams of fat.
How much protein is in one serving?
The recipe provides 22 grams of protein per serving.
How many grams of carbohydrates are in this meal?
There are 17 grams of carbohydrates per serving.
What should I serve with Mediterranean Baked Grouper?
It is recommended to serve this dish with crusty bread and your favorite white wine.
How do I know when the fish is fully cooked?
The fish is done when it flakes easily with a fork and the vegetables are tender.
How much parsley is needed?
You need 1/2 cup of minced fresh parsley.
Are capers included in this recipe?
Yes, 1 1/2 tablespoons of drained small capers are included.
What type of baking pan should I use?
A large metal baking pan is recommended for this recipe.
How is the onion prepared?
The recipe calls for one large onion, coarsely chopped.
Is this recipe considered healthy?
Yes, it is tagged as a healthy dinner and focuses on fresh Mediterranean ingredients.
Can I garnish the dish?
Yes, you can garnish the hot dish with additional fresh parsley if desired.
Is this a one-dish meal?
Yes, it is tagged as a one-dish meal as the fish and vegetables bake together.
Should I season the fish before adding vegetables?
Yes, the fish fillets should be seasoned lightly with salt before spreading the vegetable mixture over them.
How do I combine the vegetable topping?
In a mixing bowl, combine tomatoes, onion, olives, parsley, capers, garlic, and bell peppers before spreading over the fish.
What is the total ingredient count?
There are 12 main ingredients in this recipe.
Is the white wine mixed into the vegetables?
No, the white wine and olive oil are drizzled over the top of the vegetable-coated fish before baking.