Pan-Seared Grouper with Tropical Mango Salsa
Fresh grouper fillets pan-seared to golden perfection, topped with a zesty mango salsa that balances sweetness and acidity. This seafood-inspired quick meals (gluten free) ready in about 25 minutes blends fillets (6 oz each) grouper fillets, salt, black pepper into a versatile sauce that lifts everything from grain bowls and roasted vegetables to grilled proteins — a small-batch staple worth keeping in the fridge. Each serving lands at about 320 calories and feeds 4, so a small batch covers several meals across the week without taking over the fridge. Tap "Plan a meal with the AI" below to drop this recipe into your week and send the ingredients straight to Instacart. Nutrition values are approximate, calculated from USDA FoodData Central (fdc.nal.usda.gov) — verify against ingredient labels for any health-driven dietary plan.
Ingredients
- 4 fillets (6 oz each) grouper fillets
- 1 tsp salt
- 1/2 tsp black pepper
- 3 tbsp olive oil
- 1 medium, diced ripe mango
- 1/2 cup diced red bell pepper
- 1/4 cup finely chopped red onion
- 1 small, seeded and minced jalapeño
- 2 tbsp chopped fresh cilantro
- 2 tbsp freshly squeezed lime juice
- 1/4 tsp salt (for salsa)
Instructions
- Step 1: Pat dry 4 grouper fillets (6 oz each) and season both sides with 1 tsp salt and 1/2 tsp black pepper.
- Step 2: Heat 3 tbsp olive oil in a large non-stick skillet over medium-high heat until shimmering. Add the fillets and sear for 4 minutes per side until golden brown and cooked through, then remove and keep warm.
- Step 3: In a medium bowl, combine 1 diced ripe mango, 1/2 cup diced red bell pepper, 1/4 cup finely chopped red onion, 1 minced jalapeño, 2 tbsp chopped fresh cilantro, 2 tbsp lime juice, and 1/4 tsp salt. Stir gently until well mixed.
- Step 4: Serve the pan-seared grouper topped generously with the fresh mango salsa for a vibrant, tropical finish.
Frequently asked questions
How long does Pan-Seared Grouper with Tropical Mango Salsa take to make?
Total time is about 25 minutes (15 min prep + 10 min cook). A small batch typically covers several meals in the week — store as the recipe directs.
How do I store leftover Pan-Seared Grouper with Tropical Mango Salsa?
Transfer to an airtight jar and refrigerate for up to 5–7 days. Most sauces freeze well for up to 2 months — portion into small containers or freezer bags so you can thaw only what you need. Stir before serving; cream- or yogurt-based sauces may separate on standing.
Can I substitute ingredients in Pan-Seared Grouper with Tropical Mango Salsa?
Yes — most ingredients in this recipe have flexible swaps. For oil, use any neutral high-smoke-point oil (avocado, grapeseed, refined coconut). For aromatics, dried herbs at ⅓ the volume of fresh work in a pinch. The full ingredient list is shoppable on Instacart so you can see substitutes in real time.
How do I scale Pan-Seared Grouper with Tropical Mango Salsa for a different number of people?
The recipe is written for 4 servings. Multiply each ingredient by (your serving target / 4). Cook time stays roughly the same up to 2x; for 3-4x batches, switch from a skillet to a sheet pan or stockpot so the food isn't crowded — overcrowding steams instead of browns.
Is Pan-Seared Grouper with Tropical Mango Salsa gluten free?
Yes — this recipe is tagged gluten free based on its ingredient list. Always cross-check labels for packaged ingredients (sauces, broths, condiments) since formulations vary by brand.
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