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Brown Spotted Grouper / Kerapu Minyak / 油石斑 - Whole
Brown Spotted Grouper / Kerapu Minyak / 油石斑 - Whole

Brown Spotted Grouper / Kerapu Minyak / 油石斑 - Whole

RM7.20
  • 900g
  • 1.3kg
  • 1.6kg
  • 1.8kg

The brownspotted grouper (Epinephelus chlorostigma), also known as the brown spotted reef cod, brownspotted rockcod, coral grouper or honeycomb cod, is a species that is closely related to the Grouper Fish. It has lighter colour as compared to Grouper Fish. Its flesh is tender and can be could in different styles such as Steam, Grill and Fry. 

The brownspotted grouper (Epinephelus chlorostigma), also known as the brown spotted reef cod, brownspotted rockcod, coral grouper or honeycomb cod, is a species that is closely related to the Grouper Fish. It has lighter colour as compared to Grouper Fish. Its flesh is tender and can be could in different styles such as Steam, Grill and Fry. 

 

 Brown Spotted Grouper Sandwich



Ingredients

  • 4 pieces Brown Spotted Grouper (fish) Fillet
  • 4 whole Wheat Buns
  • 2-½ teaspoons Old Bay With Garlic & Herb Seasoning
  • 2-½ teaspoons Old Bay Cajun Seasoning
  • 1-½ teaspoon Salt
  • 1-½ teaspoon Pepper
  • ½ Tablespoons Lemon Juice, Freshly Squeezed
  • 4 Tablespoons Lite Mayonnaise
  • 4 slices White American Cheese
  • 1 head Lettuce
  • 1 whole Large Tomato, Sliced


Steam Grouper Steak with Soy Sauce

  1. Preheat your pan or indoor grill (George Foreman or panini press).
  2. Mix 2 teaspoons of each kind of Old Bay seasoning, 1 teaspoon salt and 1 teaspoon pepper in a small bowl. 
  3. Season both sides of the fish fillet with all of the mixture. Mix the mayo with the remaining seasoning, add in lemon juice and set aside.
  4. Cook the fish for about 4 minutes. The cooking time depends on the thickness of the fillet. Dress the bun with mayo, lettuce, tomato and cheese. 
  5. Once the fish is right off the hot grill, add it to the bun and serve!

 

Nutritional Facts

Calories

140kcal

Protein

25g

Fat

1g

Carb

4g


4 Reasons to eat Brown Spotted Grouper

  • Calories.

Most fish, including grouper, are naturally low in calories. A 3-ounce raw serving of grouper supplies 100 calories. This equals just 5 percent of your daily calorie intake if you consume an average 2,000-calorie diet. One cooked fillet contains 240 calories. Because of its low calorie content, grouper makes an excellent food choice when you're watching your caloric intake.

  • Protein

Protein is essential for repairing damaged body parts and building new tissue. Fish serves as an abundant source of protein. Grouper contains 16.5 grams of protein in a 3-ounce cooked serving of fish, which equates to just over 25 percent of your daily recommended intake of 50 grams of protein per day. One fillet contains 50 grams of protein, or 100 percent of your protein needs.

  • Carbohydrates and Fats

Grouper does not contain any carbohydrates. Grouper does contain some fat, mostly unsaturated fat. Grouper contains a small amount of the omega-3 fatty acids DHA and EPA, although not nearly as much as fish such as salmon, mackerel or herring, according to the Minnesota Sea Grant.

  • Vitamins and Minerals

Grouper, like other fish, serves as an excellent source of some vitamins and minerals and also contains low amounts of minerals such as sodium. A serving of one fillet supplies 25 percent your vitamin D needs, 15 percent of your iron, 20 percent of your magnesium and small amounts of the B-complex vitamins. A cooked fillet also contains 8 percent of your zinc and vitamin A needs.

 

Source :

https://tastykitchen.com/recipes/main-courses/grouper-sandwich/

https://www.livestrong.com/article/553970-nutrients-in-fresh-grouper/

 

For whole fish option, the fish would be packed as whole fish.

NO customised cutting available / 恕不接受任何客制化切割

After scaling and gutting, there will be a reduce in gross weight by 10% - 20%

去鳞取内脏后,海鲜的重量会减少10% - 20%

  • Wild Caught from Kuala Selangor to Sungai Besar 野生捕捞
  • Scaled, Gutted and Vacuum Packed Individually 去鳞, 取内脏和真空包装
  • Flash Frozen to preserve the quality of Seafood 速冻以保存良好品质
  • Recommended to consume within 2 weeks 建议两个星期内食用

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