Tag Archives: Grouper

Baked Grouper Fillet with Mango Salsa

Baked Grouper Fillet with Mango Salsa

A delightful dish to light up a gloomy winter day!  Hot seafood with cold mango salsa.  The mix of sweet mangoes and hot chilies salsa is both refreshing and flavorful.







(Preparation & Cooking takes 30 to 45 minute)


Baked Grouper

  • 1 Grouper fillet
  • 2 tablespoon of paprika
  • 1 tablespoon of garlic salt

Mango Salsa

  • 1 ripe mango, peeled, pitted, and diced (about 1 cup)
  • 1/2 small onion, finely chopped
  • 1 Jalapeño chile, minced
  • 1/4 cup finely chopped red bell pepper
  • 3 tablespoons of lime juice
  • 1 tablespoon cilantro leaves, finely chopped
  • 1 small clove garlic, minced
  • ¼ teaspoon salt


  1. In a medium bowl, mix all mango salsa ingredients together.  (Refrigerate for at least an hour for flavour to develop.)
  2. Bake the Grouper at 350 degree for 20 minutes in a non-stick pan.
  3. Place Grouper on a plate and pour over the mango salsa, you can also serve it as a dipping sauce.


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Baked Grouper with Red Onions

A quick and easy recipe for weeknight dinner.   Adding the 3 layers of ingredients one by one keeps the flavors and juice inside with a crust outside.  Preparation and cooking take about 30 minutes to 45 minutes.




  • 1 grouper fillet (14 oz) or any white fish
  • 2 red onions
  • 1/2 tablespoons paprika
  • 2 cloves of garlics, finely chopped
  • 4 tablespoon of mayonnaise
  • 4 tablespoon of maple syrup or honey
  • 4 tablespoon of whole grain Dijon mustard
  • 1/2 cup of dry breadcrumbs
  • pinch of salt
  • Olive Oil


  1. Cut the fillet into three chunks.
  2. Sprinkle fillet with salt and paprika.
  3. In a cast iron pan, add oil and garlic, stir in onions and cook through.  Place fillets on top of the onions.
  4. Cook for 5 min, then remove from stove.
  5. First layer on fillet : Apply mixture of maple syrup and dijon mustard
  6. Second layer on fillet:  Mayonnaise
  7. Third layer on fillet: Breadcrumbs
  8. Bake in oven at 350 degree for 20 min.

Posted by on February 16, 2011 in Fish Recipes, Seafood Recipes


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