Fish, Healthy, Recipes

Mediterranean Grouper with Tomato-Cucumber Salad

Mediterranean Grouper with Tomato-Cucumber Salad is table-ready in about 22 minutes. Enjoy as a full-meal or add a side salad for more delicious veggies!

Mediterranean Grouper with Tomato-Cucumber Salad in cast iron pan

Mediterranean Grouper – Healthy 22 Minute Meal!

I will the first to admit that I am guilty of thinking healthy cooking takes forever. This is a quick and easy healthy meal that you can put on the dinner table in 22 minutes. I love meal times like this!

Grouper was my fish of choice for this recipe; however, any mild, white fish will work. I have made this several times with halibut and cod. We didn’t have any leftovers so I’d say it was a hit with any of those types of fish.

Enjoy Mediterranean Grouper with the tomato-cucumber salad alone or add even more veggies with a classic Caesar salad!

More Cast Iron Recipes To Try:

Carne Asada
Shepherd’s Pie
Southern Banana Pudding
Chicken Fajitas
Maple-Chipotle Chicken and Sweet Potatoes
Apple Crisp
Tuscan Pork Chops and White Beans
Blueberry Maple Crisp
Spicy Honey Garlic Chicken Thighs
Black Cherry Crisp
Greek-Style Lemon Potatoes

Mediterranean Grouper on white scalloped plate with a fork

Tomato-Cucumber Salad Ingredients:

2 cups cherry or grape tomatoes, quartered
½ medium red onion, finely diced
1 large cucumber, chopped
1/3 cup Kalamata olives, drained and chopped
4 oz. Feta cheese, crumbled
3 Tablespoons fresh lime juice
Sea salt and black pepper, to taste

Remaining Ingredients:

1 Tablespoon extra virgin olive oil
2-3 cloves garlic, finely chopped
1 large organic lemon, sliced thin
4 6-oz. grouper or other mild white fish fillets
Sea salt and black pepper, to taste
2 Tablespoons capers, drained

To serve:

1 large lemon, cut into 8 wedges Fresh thyme sprigs, for garnish

Mediterranean Grouper with Tomato-Cucumber Salad on a white scalloped edge plate

Mediterranean Grouper Cooking Instructions:

Prepare the tomato-cucumber salad by combining the tomatoes, onion, cucumber, olives, Feta cheese, and lime juice in a large bowl. Season with salt and black pepper, to taste, and stir to combine. Set aside.

Heat the olive oil and garlic in a large cast iron skillet over medium heat. Add the lemon and capers and sauté until the lemon softens and develops a bit of color, approximately 2 minutes.

Add the grouper to the skillet and generously season with salt and black pepper. Cook for 3-4 minutes per side, or until the fillets are cooked through. (Cook time will vary depending on how thick the fillets are. The fillets are done when they flake easily with a fork).

Remove from heat and add the tomato-cucumber skillet to the skillet. Cover for 1-2 minutes, or just until the cheese is softened and the other ingredients are warmed through. To serve, topped with fresh thyme sprigs, if desired, and offer the lemon wedges on the side. Enjoy!  

Fork holding a bite of Mediterranean Grouper with Tomato-Cucumber Salad
Mediterranean Grouper with Tomato-Cucumber Salad

Mediterranean Grouper with Tomato-Cucumber Salad

Yield: 4 Servings
Prep Time: 10 minutes
Cook Time: 12 minutes
Total Time: 22 minutes

Enjoy a healthy meal of Grouper with a tomato-cucumber salad in less than 30 minutes!

Ingredients

Tomato-Cucumber Salad Ingredients:

  • 2 cups cherry or grape tomatoes, quartered
  • ½ medium red onion, finely diced
  • 1 large cucumber, chopped
  • 1/3 cup Kalamata olives, drained and chopped
  • 4 oz. Feta cheese, crumbled
  • 3 Tablespoons fresh lime juice
  • Sea salt and black pepper, to taste

Remaining Ingredients

  • 1 Tablespoon extra virgin olive oil
  • 2-3 cloves garlic, finely chopped
  • 1 large lemon, sliced thin
  • 4 6-oz. grouper or other mild white fish fillets
  • Sea salt and black pepper, to taste
  • 2 Tablespoons capers, drained

Instructions

Prepare the tomato-cucumber salad by combining the tomatoes, onion, cucumber, olives, Feta cheese, and lime juice in a large bowl. Season with salt and black pepper, to taste, and stir to combine. Set aside.
 



Heat the olive oil and garlic in a large cast iron skillet over medium heat. Add the lemon and capers and sauté until the lemon softens and develops a bit of color, approximately 2 minutes.



Add the grouper to the skillet and generously season with salt and black pepper. Cook for 3-4 minutes per side, or until the fillets are cooked through. (Cook time will vary depending on how thick the fillets are. The fillets are done when they flake easily with a fork).



Remove from heat and add the tomato-cucumber skillet to the skillet. Cover for 1-2 minutes, or just until the cheese is softened and the other ingredients are warmed through. To serve, topped with fresh thyme sprigs, if desired, and offer the lemon wedges on the side. Enjoy!

Nutrition Information:
Yield: 4 Serving Size: 1
Amount Per Serving: Calories: 441Total Fat: 15gSaturated Fat: 6gTrans Fat: 0gUnsaturated Fat: 8gCholesterol: 143mgSodium: 714mgCarbohydrates: 19gFiber: 3gSugar: 12gProtein: 57g

This data was provided and calculated by Nutritionix on 11/29/2020

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Enjoy Mediterranean Grouper with Tomato-Cucumber Salad in about 22 minutes. Enjoy as a full-meal or add a side salad for more delicious veggies!

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