Oven-Grilled Hammour (Grouper) with Lemon and Garlic: The Healthy Way
Hammour (grouper) is one of the Gulf's best-known fish: firm white flesh, low in fat, and it holds together on the grill. Instead of frying, oven-grilling keeps its flavour and the meal light.
The secret is a simple marinade — garlic, lemon, olive oil and fish spices — left for 20 minutes before cooking.
Why hammour suits healthy eating
- High protein: roughly 22 g per 100 g
- Low in fat and calories compared with red meat
- Firm texture that grills perfectly
Oven-Grilled Hammour
Ingredients
- 4 hammour fillets (about 600 g)
- 4 garlic cloves, crushed
- Juice of 2 lemons
- 2 tbsp olive oil
- 1 tbsp fish spice mix
- Salt and black pepper
- Lemon and coriander to serve
Method
- Mix garlic, lemon, oil and spices.
- Coat the fish and marinate 20 minutes in the fridge.
- Heat the oven to 200°C and place fish on a lined tray.
- Grill 15–20 minutes until it flakes easily with a fork.
- Serve with lemon wedges, brown rice and salad.
Tip
Don't overcook — fish cooks fast and dries out if left too long.
Frequently asked questions
How long does hammour take in the oven?
15–20 minutes at 200°C depending on thickness. It's done when it flakes easily with a fork.
Can I use frozen hammour?
Yes — thaw overnight in the fridge and pat dry well before marinating so it doesn't release water and steam on the tray.
Is hammour good for dieting?
Yes, it's lean white fish rich in protein. Grilling instead of frying keeps the meal light. Pregnant women and children should ask a doctor about large predatory fish.
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⚠️ For general education only. If you have a health condition or allergy, consult your doctor.