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King Fish Recipe

  • 13 min read

King fish is also known as red snapper or grouper — it’s an excellent source of protein, rich in omega 3 fatty acids and low in saturated fat.

What Is King Fish?

King fish can be found in many different forms worldwide.

It’s often sold whole, but you might find fillets available at your local supermarket too.

King fish has a firm white flesh that tastes milder than other types of fish like cod and salmon.

The name comes from its shape – the head resembles that of a crown, hence “king”.

And while this may seem strange, we think it suits the dish well.

King fish is easy to prepare because the meat doesn’t require much cooking time, making the preparation quick and convenient.

It’s important to note that when buying king fish, it should have a thick skin which is bright pink in color.

This means that the fish hasn’t been frozen, so it won’t taste bland.

If there are any signs of discoloration on the flesh, don’t buy it.

Also, if the fish smells bad, don’t eat it.

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What Is The Best Way To Cook King Fish?

To prepare this dish you will need:

  • a large frying pan
  • olive oil
  • flour
  • cayenne pepper
  • garlic powder
  • ground ginger
  • sea salt
  • lemon juice
  • freshly ground black pepper
  • 1/4 cup water (optional)

You can choose between two ways of cooking king fish: either oven-baking or pan-frying.

How to bake king fish

This method requires that you line your baking tray with foil for easy cleanup afterwards.

You should also ensure that there is enough space on top of the fish so that any excess liquid doesn’t spill out when it cooks.

Preheat the oven to 400 degrees Fahrenheit (200 Celsius).

Coat the surface of each fillet generously with olive oil, followed by half of the remaining ingredients (except the water) — you should have about 1 tablespoon of each.

Place the fish on the prepared baking tray and cover with the remaining sauce ingredients.

Bake for 15 minutes per pound (450 grams), turning halfway through.

When cooked, remove from the oven and serve immediately with fresh lemon wedges for squeezing over the fish.

king fish recipe3

How to fry king fish

If you want to keep things simple, but still get good results, try frying the fish in its own juices instead of coating it beforehand.

Wash the fish thoroughly under running water and pat dry with paper towel.

Cut into 4 equal portions and place them in a bowl.

Mix together the flour, cayenne pepper, garlic powder, ginger, sea salt, freshly ground black pepper and 1/4 cup of water (if using).

Dredge the pieces of fish in the seasoned flour mixture before placing them back in the bowl.

Heat up some vegetable oil in a nonstick frying pan at medium heat and add the fish pieces one at a time.

Fry for 6 to 7 minutes per side, adding more oil if necessary. Remove from the pan and drain on absorbent kitchen towels while keeping warm.

Serve hot with lemon wedges for squeezing over the fish.

What Are The Benefits Of Eating King Fish?

Fish is great for you because it contains high concentrations of essential nutrients such as vitamins A, D, E and K, which help protect your body from disease.

It is also a good source of lean protein that will keep you full longer than other types of meat.

The main benefit of eating king fish is that it has more vitamin B12 per gram than any other type of seafood.

Vitamin B12 helps produce DNA, RNA and neurotransmitters in the brain, but can be difficult to obtain through our diets.

King fish provides this crucial nutrient without having too many calories.

What Are The Disadvantages Of Eating King Fish?

While this may seem like a no brainer, there are things you need to be aware of when buying king fish online or at your local seafood market.

King fish comes from the tropical waters of Hawaii, Mexico, Central America, South America, Caribbean Sea and Florida.

It’s caught by fishermen using nets that are large enough for them to walk into the water while holding onto ropes tied around their waists.

They use these nets to catch the fish which is then transported back to shore where they are cleaned and prepared before being sold on.

The process used to clean king fish isn’t very sanitary, though.

According to an article published in “Food Safety News,” the process involves leaving the fish out to dry, often outdoors, for hours before they are packaged and sent off.

This means that if you buy king fish online, make sure you check the expiration date – especially if you live outside the U.S.A., Canada or Europe.

If the package has been opened, you should throw it away immediately.

Also, make sure that the packaging hasn’t gone through extreme heat (e.g., boiling) since this can alter its flavor.

In addition, many countries will only allow certain types of king fish to enter their borders, so double-check that what you have purchased is allowed to enter yours too.

king fish recipe

What Are The Health Benefits Of King Fish?

The health benefits vary depending on how you prepare your meal, but for this recipe, we will focus on two key areas where king fish has been shown to be beneficial.

  • It can help reduce blood pressure by providing healthy fats that lower bad cholesterol and increase good cholesterol levels in the body.
  • This type of fish contains high amounts of vitamin D which helps strengthen bones and teeth, and reduces inflammation.
  • Highly nutritious fish like kingfish may also contain other nutrients that promote heart health such as selenium, zinc, and magnesium.

What Are The Nutritional Benefits Of King Fish?

A serving of king fish contains about 45 calories, 4 grams of total carbohydrates (3% Daily Value), 10 grams of protein (8% DV) and 2 grams of dietary fiber (6% DV).

King fish is also high in vitamin D and iron, which makes this a great option for those who want to eat healthy while still enjoying their favorite dishes.

The omega-3 fatty acid content found in king fish can help lower your risk of cardiovascular disease by reducing inflammation that occurs when cholesterol levels rise.

Additionally, these fats may reduce triglycerides, which can increase your risk of heart disease.

Omega-3 fatty acids have been shown to improve brain function, mood and cognitive performance.

They may even slow down memory loss associated with age or dementia.

Another benefit from eating king fish is its ability to fight cancer cells.

Omega-3 fatty acids inhibit tumor growth through multiple mechanisms, including cell death, inflammatory responses, and cell proliferation.

In fact, studies show that people with higher intakes of omega-3 fatty acids tend to live longer than others.

Finally, one study showed that men who ate more than two servings per week had significantly reduced rates of prostate cancer compared to those who only ate once per month.

What Are The Dangers Of Eating King Fish?

There aren’t many health risks associated with eating king fish, although this type of fish should be avoided by people who have allergies or sensitivities because of its high level of mercury content (it accumulates mercury from water pollution).

In fact, the Environmental Protection Agency recommends that pregnant women not eat king fish at all due to the risk of birth defects caused by exposure during pregnancy.

The FDA does not recommend limiting consumption of king fish for any other reason than those above.

If you do choose to consume king fish, limit your intake to less than two servings per week.

That being said, there are no major negative impacts on health if you follow these guidelines.

If you want to learn more about king fish, keep reading below where we discuss some interesting facts regarding this healthy food choice.

How long can king fish last before spoiling?

King fish will spoil quickly after it has been caught and brought home.

It won’t go bad right away, but it will lose much of its taste and texture over time.

You can freeze king fish without affecting its quality too much, but it’s best eaten within one month of purchase.

Can I buy king fish online?

Yes, king fish can easily be ordered online through most grocery stores.

Many websites sell frozen king fish fillets, which you can defrost yourself overnight in the refrigerator before cooking.

Other companies offer fresh king fish fillets, which may require refrigeration if they’re stored longer than 24 hours.

What Are The Side Effects Of Eating King Fish?

The only real danger associated with eating King Fish is that you may not be able to identify it properly when purchasing it at your local grocery store.

It’s very common for this type of fish to look like other similar sea creatures such as tuna, sardines or mackerel.

For this reason, we recommend buying fresh fish from reputable seafood markets since they will have more information on their packaging about what species of fish it actually is.

In addition to being difficult to recognize, there haven’t been any documented cases where people who ate King Fish experienced any negative health consequences.

However, if you do eat King Fish, make sure you don’t eat too much of it because this can lead to indigestion and diarrhea.

What Are The Benefits Of A King Fish Recipe?

The nutritional value of king fish makes it a good choice for anyone who wants to be healthy.

King fish contains less than 10% of calories from fat, which means you don’t have to worry about counting your daily intake of this food.

It’s also rich in vitamin B12, niacin, potassium, calcium, phosphorous, iron, copper, zinc and selenium.

These nutrients help keep your body strong and healthy, while reducing risks associated with cardiovascular disease, cancer, diabetes and obesity.

In addition to its health benefits, king fish is easy to prepare.

It only takes minutes to make a meal out of this dish.

You can choose between two different methods when making king fish recipes:

  • Baked – king fish baked with vegetables and herbs is another popular option.
  • Pan-fried – this cooking method has its own set of advantages over baking.

Benefits of baking king fish

Ingredients

  • 1 large piece of king fish (about 1 pound)
  • Butter
  • Salt and pepper
  • Parsley leaves, green onions, thyme, basil and/or chives
  • Lemon wedges

Step by step instructions on how to bake king fish

  • Preheat oven at 350 degrees F.
  • Rinse king fish under cold water and pat dry with paper towels.
  • Use a butter knife to remove any scales covering the fish fillet.
  • Season both sides of the fish with salt and pepper.
  • Place seasoned fish skin-side down in a 9×13 inch glass casserole dish.
  • Spread a thin layer of melted butter across the surface of the fish.
  • Sprinkle parsley, green onion, thyme, basil or chive sprigs evenly onto the top of the fish.
  • Cover the casserole dish tightly with aluminum foil. Bake 20 minutes per pound (45 minutes for larger pieces).

Benefits of pan frying king fish

If you prefer not to use up all that space inside your oven, you can always go ahead and fry king fish instead.

Unlike baking, which requires constant attention during cooking time, pan-frying doesn’t need much effort on your part.

All you have to do is season the fish with salt and pepper, brush it with oil, place it on a hot skillet and wait for it to start sizzling.

This process will take just a few minutes before you get to taste some tasty results.

Here are the steps involved in preparing king fish for pan-frying:

  • Wash the fish thoroughly under running water.
  • Pat the fish dry using paper towels.
  • Cut the fish into small chunks.
  • Add enough olive oil to coat each chunk of fish.
  • Heat the pan over medium heat. When the oil starts to shimmer, add fish chunks one at a time.
  • Cook the fish for 4 to 5 minutes on each side, depending on the size of the fish pieces.

Advantages of pan-frying king fish

You may find pan-frying more convenient than baking because there’s no need to pay close attention to the fish while you’re waiting for it to finish cooking.

Another advantage of choosing this cooking method is that it allows you to control the amount of seasoning used in the final product.

For example, if you want to avoid adding extra salt, you can simply reduce the quantity of seasoning you put on the fish.

What Are The Disadvantages Of A King Fish Recipe?

There aren’t many downsides associated with this dish.

However, if you have allergies or sensitivities to certain foods, check the ingredients list before preparing this king fish recipe.

Fish can contain traces of nuts, shellfish, eggs, milk, soy, wheat, gluten, corn, and peanuts.

If these foods are a problem for you, stick to chicken recipes instead.

Chicken has fewer allergens than fish, so it will be much easier to prepare meals that are free from those pesky food triggers.

king fish recipe

King Fish Recipe

King fish is also known as red snapper or grouper — it’s an excellent source of protein, rich in omega 3 fatty acids and low in saturated fat.
Prep Time: 10 minutes
Cook Time: 30 minutes
Total Time: 40 minutes
Course: Main Course
Cuisine: American
Keyword: King Fish Recipe
Servings: 4
Calories: 103kcal

Equipment

  • 1 Oven

Ingredients

  • 1 lbs king fish fillet
  • 4 tbsp butter
  • 1 teaspoon paprika
  • 1 tablespoon parsley
  • 1 teaspoon lime juice
  • 1 teaspoon lime zest
  • Salt and pepper

Instructions

  • Bake sheet with butter or grease and preheat oven to 400°F.
  • Stir the butter, paprika, parsley, lemon zest, lemon juice, salt, and pepper until well combined.
  • The entire fillet should be covered on both sides with the butter mixture. Added some additional salt and pepper (optional)
  • Fish should be cooked through and opaque in the centre before being transferred to a baking sheet. (This took approximately 25 to 30 minutes with a fish of this size; cooking times vary with thickness.)
  • While preparing the Provençale sauce, transfer the fish to a plate and tent with foil for a short while.

Video

Nutrition

Calories: 103kcal | Carbohydrates: 0.5g | Protein: 0.2g | Fat: 11g | Saturated Fat: 7g | Polyunsaturated Fat: 0.5g | Monounsaturated Fat: 3g | Trans Fat: 0.5g | Cholesterol: 30mg | Sodium: 91mg | Potassium: 22mg | Fiber: 0.2g | Sugar: 0.1g | Vitamin A: 681IU | Vitamin C: 2mg | Calcium: 6mg | Iron: 0.2mg
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