BAKED GROUPER WITH TOMATOES AND OLIVES: A MEDITERRANEAN DELIGHT

BAKED GROUPER WITH TOMATOES AND OLIVES: A MEDITERRANEAN DELIGHT

Key Info:

Prep Time: 10 minutes

Cook Time: 12-15 minutes

Total Time: 22-35 minutes

Servings: 2-4

Difficulty: Easy

Diet: Pescatarian, Gluten-Free, Low-Carb

Equipment Needed:

• Oven
• Baking dish
• Sharp knife
• Cutting board
• Measuring spoons

Ingredients:

• 1.5 lb grouper fillet (or cod/snapper)
• 6-8 oz cherry tomatoes, halved
• 6-8 Kalamata olives, sliced
• 1 tbsp dried oregano
• 1.5 tsp ground cumin
• 1 tsp sweet paprika
• 1/2 tsp black pepper
• Kosher salt (to taste)
• 4 garlic cloves, minced
• 1 lemon (juice + wedges)
• 3 tbsp extra virgin olive oil

Optional Additions:

• Fresh dill or parsley
• Capers
• Cannellini beans
• Red pepper flakes

Method:

1. Preheat oven to 400°F (375°F for thicker fillets).
2. Dry fish completely with paper towels – moisture is the enemy of perfect fish!
3. Season grouper generously with salt, pepper, oregano, cumin, and paprika on ALL sides.
4. Place seasoned fillets in lightly oiled baking dish.
5. Scatter halved tomatoes, sliced olives, and minced garlic around and over fish.
6. Drizzle generously with olive oil and fresh lemon juice.
7. Bake uncovered for 12-15 minutes until fish flakes easily and looks opaque.
8. OPTIONAL: Broil 2-3 minutes for gorgeous golden finish.
9. Garnish with fresh herbs and extra lemon wedges.

Crucial Tips:

• Always pat fish dry before cooking
• Check fish at 12 minutes to prevent overcooking
• Fish is done when it reaches 145°F internal temperature
• Flakes easily with gentle fork pressure

Storage & Reheating:

• Refrigerate in airtight container
• Consume within 2 days
• Reheat gently in 300°F oven
• AVOID microwave (hello, rubbery fish!)

Variations:

• Swap grouper for cod, halibut, or snapper
• Add cannellini beans for extra protein
• Try different olive varieties
• Experiment with Mediterranean herbs

Pro Chef Secrets:

• Use high-quality extra virgin olive oil
• Fresh herbs make ALL the difference
• Don’t overcrowd the baking dish
• Season boldly – fish loves flavor!

Nutrition Highlight:

High-protein, low-saturated fat, packed with omega-3s, B vitamins, and potassium. A heart-healthy Mediterranean dream on a plate!

Bon appétit! 🐟🍋