Nutrients in Grouper… and how to best taste them

Grouper comes in numerous varieties, colors and sizes. Like most fish, grouper contains large amounts of protein, minimal amounts of saturated fat and no sugar. Unlike fatty cold-water fish, grouper does not supply large amounts of healthy omega-3 fatty acids. Most fish, including grouper, are naturally low in calories. A 3-ounce raw serving of grouper supplies 100 calories. This equals just 5 percent of your daily calorie intake if you consume an average 2,000-calorie diet. One cooked fillet contains 240 calories. Because of its low calorie content, grouper makes an excellent food choice when you’re watching your caloric intake.

So, impress your loved ones with your chef skills by presenting them with a delicious grouper dish. Here’s our suggestion with grouper from your Tavora supermarkets.

Herb Crusted Baked Grouper
  • 4 (6-ounce) grouper fillets
  • 2 tablespoons olive oil
  • salt to taste
  • black pepper, freshly ground, to taste
  • 1 tablespoon dried oregano
  • 1 tablespoon dried basil
  • 1 tablespoon dried thyme
  • 1 tablespoon dried rosemary
  • 4 tablespoons butter, melted
  • 1 small yellow onion, sliced


  • Preheat oven to 350 degrees F.
  • Coat grouper liberally with olive oil.
  • In a flat dish, crumble the herbs and mix well.
  • Roll each filet in herb  mixture, lightly coating each side.
  • Season the filets with salt and fresh ground pepper.
  • Place filets in a baking dish with onions; drizzle the melted butter evenly over the herbed fillets.
  • Place in oven and cook for 20 minutes until opaque in the center.
  • Remove and serve fillets topped with onions.