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Including fresh Grouper in your meals is a healthy choice!

Including fresh Grouper in your meals is a healthy choice!

Grouper is a saltwater fish commonly found in temperate waters on the coast of Florida and belongs to one the largest fish families: Sea Bass. Red Grouper meat is sweet and they live in more shallow waters. Black Grouper are usually bigger and fatter than Red Grouper, as they live in the deeper and colder waters. Black Grouper is a bit more expensive than Red. This is because they are harder to catch and they are considered the highest quality grouper available: providing thick buttery, rich fillets. However, either Red or Black Grouper is a great choice for healthy eating. Four ounces of grouper provides approximately 110 calories and an impressive 23 grams of protein and is high in vitamin B-6 and B-12, potassium and selenium. Grouper is high in omega-3 fatty acids that can help reduce inflammation and improve your blood lipid profile. And the big bonus is that cooking Grouper fillets is incredibly fast and easy. You don’t have to wait for a special occasion to include it on your menu.

How to bake Grouper Fillets

  • Four 1/4-pound grouper fillets
  • Salt and pepper to taste
  • Four tablespoons extra virgin olive oil
  • Four sprigs of fresh rosemary or whatever spices you love
  • Four lemon wedges
  • Baking dish

Preheat the oven to 450 F. Add 4 tablespoons of extra virgin olive oil to the baking dish. Olive oil is a healthy fat, and adds to the amount of beneficial omega fatty acids in your meal. Place the dish in the oven for 5 minutes, or until the oil just begins to sizzle. Place the grouper in the dish, coating one side in oil. Then turn the fish over to coat both sides. (Place the fish skin-side-down if the skin has not been removed from the grouper). Sprinkle the grouper with salt and pepper to taste. Strip the rosemary leaves from the sprigs and coat the grouper if you wish or add other seasonings to dress up your grouper. Try Cajun seasonings for a spicy kick or ginger for an exotic twist. Place the dish in the oven and bake for only 5 to 7 minutes. The grouper is done when it is opaque and flakes. Serve with wedges of lemon.

Instead of baking, grilling can really bring out the flavor of grouper. You can also just sauté it in a frying pan on the stovetop. And Grouper sandwiches instead of hamburger can really be a hit! Just be careful that you don’t overcook it, whatever the method.  Visit www.atlanticepressseafood.com or call 207-385-0856 for more information on how to easily include this healthy fish in your diet.





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