Pan Fried Grouper | Kitchen Daddy

all-purpose flour

🥗Healthier: whole wheat flour

💰Cheaper: cornstarch

Whole wheat flour adds fiber and nutrients.

grouper fillets

🥗Healthier: tilapia

💰Cheaper: catfish

Tilapia is a leaner fish option.

vegetable oil

🥗Healthier: olive oil

💰Cheaper: canola oil

Olive oil is healthier but can be more expensive.

Heat a frying pan over medium gentle heat.

Prepare two zucchinis by topping and tailing them, splitting them in half, and cutting them on the angle.

Add a good glug of olive oil to the pan.

Add a pinch of fennel seeds to the oil and let them release their aroma.

Add the zucchini to the pan, season with salt and pepper, and cook for about 5 minutes until softened and caramelized.

Remove the zucchini from the pan and drizzle with the infused oil.

Prepare the grouper by removing pin bones with tweezers and cutting it in half for portions.

Dust the grouper with flour, seasoning it lightly.

Heat olive oil in the pan and add the grouper, seasoning with salt and pepper.

Add knobs of butter to the pan to help brown the fish, cooking for about 5 minutes until golden brown.

Remove the fish from the pan to rest and squeeze lemon juice over it.

In the same pan, crush 4-5 cloves of garlic and add them to the remaining oil and butter.

Add a large bunch of spinach, stirring for 2-3 minutes until wilted and coated in the garlic and butter.

Plate the grouper and serve with the zucchini and garlic spinach.

Cooking Techniques

Equipment Needed

Spice Level:

Dietary

Allergens