The Abaco Baked Grouper is a delicious seafood dish that originates from the Abaco Islands in the Bahamas. It’s a popular dish among locals and tourists alike, known for its rich flavors and use of fresh ingredients. The dish showcases the culinary traditions of the region and highlights the abundant seafood resources found in the surrounding waters.
Components:
- Grouper fillets: The main ingredient, grouper is a type of fish that’s prized for its mild flavor and firm texture.
- Seasonings: Typical seasonings used in Abaco Baked Grouper include salt, black pepper, garlic powder, onion powder, and sometimes a hint of paprika for added flavor.
- Fresh herbs: Chopped fresh herbs like parsley, thyme, and sometimes cilantro are often used to enhance the taste and aroma of the dish.
- Citrus: Lemon or lime juice is commonly used to add a refreshing tanginess to the dish.
- Butter or olive oil: These fats help keep the grouper moist and add richness to the flavor.
Steps to Prepare Abaco Baked Grouper:
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Preheat the Oven: Preheat your oven to around 375°F (190°C).
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Prepare the Grouper: Rinse the grouper fillets under cold water and pat them dry with paper towels. Place the fillets in a baking dish that has been lightly greased with butter or olive oil.
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Season the Fillets: Sprinkle both sides of the grouper fillets with salt, black pepper, garlic powder, and onion powder. You can also add a touch of paprika if desired.
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Add Citrus and Herbs: Squeeze fresh lemon or lime juice over the fillets to add a citrusy zing. Sprinkle chopped herbs like parsley and thyme over the fillets to infuse them with flavor.
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Dot with Butter or Drizzle with Olive Oil: Place small pieces of butter or drizzle olive oil over the fillets. This adds moisture and richness to the dish as it bakes.
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Bake: Place the baking dish with the seasoned fillets in the preheated oven. Bake for about 15-20 minutes, or until the grouper is opaque and flakes easily with a fork. Cooking times may vary depending on the thickness of the fillets.
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Serve: Once the Abaco Baked Grouper is cooked to perfection, carefully remove the baking dish from the oven. Serve the fillets hot, either on their own or with your choice of side dishes like rice, vegetables, or a fresh salad.
Preparation Time:
The preparation time for Abaco Baked Grouper is relatively short. It usually takes about 10-15 minutes to prepare the fish fillets, season them, and assemble the dish. The baking time of 15-20 minutes brings the total time needed to around 25-35 minutes.
Enjoy your Abaco Baked Grouper, a delightful dish that captures the essence of the Abaco Islands’ culinary heritage and the bounties of the sea!
Certainly, here are the nutrition facts and health information for Abaco Baked Grouper:
Nutrition Facts (Approximate values per serving):
- Calories: Varies based on serving size and ingredients used
- Protein: High protein content due to grouper fillets
- Total Fat: Moderate, largely dependent on added fats (butter, olive oil)
- Saturated Fat: Variable based on added fats
- Cholesterol: Grouper is a good source of protein with relatively low cholesterol content
- Sodium: Varies based on seasoning and added salt
- Carbohydrates: Negligible, as this dish is primarily protein-based
- Dietary Fiber: Minimal or absent
- Sugars: Negligible
Health Information:
- Protein Source: Grouper is a lean source of protein, which is essential for muscle repair and overall health.
- Omega-3 Fatty Acids: Fish like grouper can contain omega-3 fatty acids, which are beneficial for heart and brain health.
- Low Carbohydrates: Abaco Baked Grouper is low in carbohydrates, making it a suitable option for low-carb diets.
- Moderate Fat: The fat content can vary depending on how the dish is prepared, but using healthy fats like olive oil can contribute to heart health.
- Mineral Content: Grouper provides essential minerals like potassium, magnesium, and phosphorus.
- Vitamins: Grouper can be a source of B vitamins, including B12, which is important for nerve health.
- Low Calorie: The calorie content can be moderate to low, making it a reasonable choice for those watching their calorie intake.
- Gluten-Free: This dish is naturally gluten-free, which is suitable for individuals with gluten sensitivities or celiac disease.
Keep in mind that the exact nutritional values can vary based on factors such as portion size, the specific ingredients used, and cooking methods. If you’re looking for precise nutritional information, it’s recommended to calculate it based on the specific recipe and ingredients you use.
