Natural form

A whole raw grouper fish showing its thick body, mottled brown-grey skin, and large head.

Shows the fish's identifying physical characteristics — stocky reef-fish body, distinctive coloration, and large mouth — so readers can recognize it whole at market.

Proteins

Grouper

Large, firm reef fish with mild flesh — grilled, fried, or stewed; the prized Gulf 'hammour'.

Grouper is a large reef fish with firm, mild, meaty white flesh that holds together well during cooking. It is grilled, pan-fried, or simmered in spiced stews, and is highly prized across the Arabian Gulf where it is known as hammour. Its thick fillets and clean flavor make it a versatile centerpiece fish.

Grouper is a lean, firm-fleshed sea bass prized across tropical and subtropical waters for its clean, slightly sweet flavor and excellent ability to hold together during cooking. The name derives from the fish's defensive habit of gaping its wide mouth when threatened, and from Old French 'gouper,' meaning to hook. Commercially, gag and red grouper dominate U.S. Gulf waters, while in the Arabian Gulf the highly valued hammour anchors traditional Emirati and Saudi cuisine. The flesh—white when cooked with large, distinct flakes—behaves like a firm, meaty steak, making it versatile across high-heat grilling, deep-frying, and long simmers alike. Its mildness invites assertive seasoning and bold accompaniments, yet the fish's natural sweetness deserves respect. Sustainability varies sharply by species and region; many populations have faced severe overfishing, and buyers should consult regional advisories before purchasing.

Measured in: g
Storage: Fridge

Allergens

Fish

Types & varieties

Gag Grouper (Mycteroperca microlepis)

Most commercially important U.S. Gulf species; gray-brown with worm-like markings; 15-40 lbs typical; firm, robust texture

Red Grouper (Epinephelus morio)

Gulf and Atlantic; reddish-brown coloring; sweeter, more delicate flavor preferred by many chefs; 5-25 lbs

Black Grouper (Mycteroperca bonaci)

Larger species with olive-green coloring; firm, excellent for grilling; 20-50+ lbs

Warsaw Grouper (Epinephelus nigritus)

Distinctive second dorsal spine; deep-water Gulf species; large, firm flesh

Goliath Grouper (Epinephelus itajara)

Massive specimens up to 800 lbs; federally protected in U.S. waters; avoid purchasing

Nassau Grouper (Epinephelus striatus)

Caribbean specialty with light-colored flesh; critically overfished in some areas

Hammour (Epinephelus coioides)

Arabian Gulf species; central to Gulf cuisine; mild, buttery flesh; 5-30 lbs

Scamp Grouper (Mycteroperca phenax)

Smallest Gulf grouper; delicate flavor; sometimes called 'myrtle' in markets

Sourcing Responsibly

Grouper faces significant overfishing pressure across many regions. The Gulf hammour fishery has been particularly hard-hit, and Nassau grouper is critically overfished throughout the Caribbean. In U.S. waters, gag and red grouper operate under managed quotas, making them relatively safer choices. Always ask your fishmonger about sourcing and check local seafood advisories. Avoid Goliath grouper entirely—it's protected and purchasing it supports illegal harvest.

Ask for species identification if buying whole fish
Look for regional certification or sustainable seafood labels
Gag and red grouper have managed quotas in U.S. Gulf waters
Avoid Goliath and Nassau grouper from unprotected fisheries

Common uses

Grilling whole or as thick steaks over high heatPan-searing and blackening with clarified butterBaking en papillote with herbs and citrusDeep-frying as beer-battered grouper for sandwichesMediterranean-style preparations with tomatoes, olives, capers, white wineStews and chowders where the flesh holds its integrityCeviche and raw preparations (sashimi-grade only, from verified sustainable sources)Fish tacos, crispy or grilledHammour Meshwi: grilled whole with spiced crust (Arabian Gulf specialty)Steamed with ginger, scallions, and soy (Asian preparations)

Tips & pitfalls

Select fish with bright, clear eyes and bright red or pink gills—dull eyes indicate stale fish
Fresh grouper should smell clean and briny, not fishy or ammonia-like
For fillets: look for moist, translucent flesh without brownish discoloration or drying at edges
Bring fish to room temperature 20-30 minutes before cooking for even doneness
Grouper cooks quickly—thick fillets need only 4-5 minutes per side at high heat; use a thermometer (145°F internal)
Avoid overcooking—lean flesh dries out quickly; pull from heat when just opaque throughout
Season generously—the mild flavor needs assertive seasoning to stand out
For grilling whole: score the skin deeply to prevent curling and ensure even cooking

Nutrition

92kcal

Energy

385 kJ · per 100 g

Where the calories come from

Protein 89%Carbs 0%Fat 11%

Protein

19.4g

39% DV

Carbs

0% DV

Fat

1% DV

Fiber

0% DV

Sodium

53mg

2% DV

Notable micronutrients

Selenium66% DV

Vitamin B1225% DV

Vitamin B618% DV

Phosphorus13% DV

Potassium10% DV

Magnesium7% DV

Source · USDA FoodData Central · approx. Fish, grouper, mixed species, raw

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In the shops

Matched grocery products

No matched grocery products for Grouper yet.

Good to know

Family: Serranidae (sea basses)
Habitat: Rocky reefs, wrecks, coral formations; Gulf of Mexico, Atlantic, Caribbean, Indo-Pacific
Flavor: Mild, slightly sweet; clean oceanic taste with subtle sweetness
Texture: Firm, dense; large flakes that hold together well in cooking
Fat Content: Lean (1-2%); flesh turns white when cooked
Market Weight: Typically 2-15 lbs; fillet yield approximately 50%
Peak Season: Fall through early spring (Gulf waters); varies by region
Availability: Fresh whole, fillets, or steaks; frozen fillets year-round

Substitutes

Sea Bass (Chilean or striped) — Similar firm texture and mild flavor; closest substitute overall
Mahi-Mahi — Comparable density; slightly stronger flavor but works in similar applications
Snapper (red or mutton) — Similar flake and mildness; more readily available in some markets
Halibut — Comparable firmness and lean quality; slightly sweeter
Striped Bass — Good all-purpose substitute with similar texture

Pairs with

Citrus (lemon, lime, orange)TomatoesCapers and olivesWhite wine (Pinot Grigio, Sauvignon Blanc)Garlic and shallotsFresh herbs (thyme, oregano, parsley, cilantro)Butter Coconut milkGinger and scallionsBlack beans and ricePlantains

Also called

Hammour (Grouper) · Hamour (Grouper) · Hammour