Blackened Grouper Sandwich
A Blackened Grouper Sandwich is a flavorful seafood sandwich featuring a fillet of grouper fish coated in a blend of Cajun or Creole spices and cooked using a high-heat 'blackening' technique that creates a dark, flavorful crust. It's typically served on a toasted bun with toppings like lettuce, tomato, and a creamy sauce such as remoulade or tartar. This dish is a popular staple in coastal Southern U.S. cuisine, particularly in Florida and the Gulf Coast regions.
🍽️ Nutrition at a glance
This sandwich is generally high in protein from the grouper fish, which is a lean source, and can be moderate in fat depending on the cooking oil and sauces used. It provides key nutrients like omega-3 fatty acids, vitamin B12, and selenium, with a rough calorie ballpark of 500-700 calories per serving.
Nutrition breakdown
| Calories | 550 kcal |
| Protein | 35 g |
| Carbs | 45 g |
| Fat | 25 g |
| Fiber | 3 g |
| Sugar | 6 g |
| Sodium | 900 mg |
| Potassium | 450 mg |
| Phosphorus | 300 mg |
| Selenium | 40 mcg |
| Vitamin B12 | 2.5 mcg |
| Niacin (B3) | 8 mg |
| Vitamin D | 2 mcg |
| Magnesium | 50 mg |
| Iron | 3 mg |
Per 1 sandwich (approx. 250 g) · estimated, varies by recipe
💡 What's interesting
The 'blackening' technique was popularized in the 1980s by Louisiana chef Paul Prudhomme, and it's nutritionally interesting because it uses a dry spice rub rather than a heavy batter, allowing the fish's natural flavors to shine while adding bold, smoky notes. Culturally, the sandwich represents a fusion of Cajun/Creole cooking traditions with the abundant fresh seafood of the Gulf Coast.
