Baked Barramundi with Braised Lentils

Cook time:
Serves 4 Ingredients: 6 ounces - thick-cut bacon, diced, ¼ cup - water, 1 - medium onion, finely diced, 1 - medium carrot, finely chopped, 1 - large celery stalk, finely chopped, 2 - garlic cloves, minced, 1 cup - French green lentils (lentilles du puy), picked over for stones and rinsed well , 2 tablespoons - tomato paste, ⅔ cup - white wine, 3 1/2 - 4 cups - chicken or vegetable broth, 1 - sprig fresh thyme, 1 - sprig fresh rosemary, 4 - (2 12-oz packages) barramundi fillets, thawed, Kosher salt and pepper, to taste, 1 - 5-oz clamshell baby arugula, washed and dried, ¼ cup - high quality extra virgin olive oil Olive oil, plus 2 Tbsp extra for brushing fish filets, 2 teaspoons - red wine vinegar, High quality finishing salt, like Maldon (optional),
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Health Focused

Baked Barramundi with Braised Lentils

  • 20m prep
  • Serves 4
  • RECIPE CREATED BY
    Friends & Family

  • Pairs with Cold Beer

  • Perfect for Game Night

  • Perfect for Friends

Ingredients

6 ounces bacon
thick, diced
¼ cup water
1 onion
medium, finely diced
1 carrot
medium, finely chopped
1 celery stalk
large, finely chopped
2 garlic clove
minced
1 cup puy lentils
lentilles du puy, picked over for stones and rinsed well
2 tablespoons tomato paste
0.667 cup white wine
3.5 cups chicken broth
or vegetable
1 sprig fresh thyme
1 sprig rosemary
4 (2 The Better Fish® Barramundi Skinless Fillets
thawed
kosher salt
5 oz baby arugula
clamshell, washed and dried
¼ cup extra virgin olive oil
high quality, plus 2 tbsp extra for brushing fish filets
2 teaspoons red wine vinegar
salt
high quality, finishing, like maldon, optional
Servings

Nutrition per serving

Calories 599.71kcal 30%
Fat 33.47 48%
Carbs 32.33 12%
Sugars 5.59 6%
Protein 37.08 74%
Sodium 1317.8mg 66%
Fiber 7.45 27%

* Percent Daily Values based on a 2,000 calorie diet. View all nutrients

Nutrition per serving

Amount per serving

Calories 599.71kcal 30%
Fat 33.47 48%
Saturated Fat 8.12 41%
Trans Fat 0.06 6%
Monounsaturated Fat 17.87 1787%
Polyunsaturated Fat 4.32 432%
Carbs 32.33 12%
Fiber 7.45 27%
Sugars 5.59 6%
Protein 37.08 74%
Cholesterol 74.79mg 25%
Sodium 1317.8mg 66%
Calcium 109.3mg 14%
Magnesium 22.02mg 6%

% Daily Value*

Potassium 642.39mg 18%
Iron 8.46mg 60%
Zinc 0.87mg 9%
Phosphorus 102.49mg 15%
Vitamin A 1536.87mkg 192%
Thiamin B1 0.2mg 18%
Riboflavin B2 0.2mg 14%
Niacin B3 2.7mg 17%
Vitamin B6 0.23mg 16%
Folic Acid B9 13.62mkg 7%
Vitamin B12 0.25mkg 10%
Vitamin C 20.28mg 25%
Vitamin D 7.82mkg 156%
Vitamin E 2.8mg 23%
Vitamin K 15.16mkg 20%

* Percent Daily Values based on a 2,000 calorie diet.

Health score

High
Medium
Low
8.3 /10

Health score

Health Scores are calculated on a 1-10 scale based on nutrient density and USDA recommendations for a healthy diet. A higher Health Score means healthier food. The value based on impact of more than 28 nutrients, here are the main ones:

Nutrients with positive impact

Fiber 7.45   27% DV
Protein 37.08   74% DV
Calcium 109.3mg   14% DV
Magnesium 22.02mg   6% DV
Potassium 642.39mg   18% DV
Iron 8.46mg   60% DV
Vitamin A 1536.87mkg   192% DV
Vitamin C 20.28mg   25% DV

Nutrients with negative impact

Saturated Fat 8.12   41% DV
Trans Fat 0.06   6% DV
Carbs 32.33   12% DV
Sugars 5.59   6% DV
Cholesterol 74.79mg   25% DV
Sodium 1317.8mg   66% DV

Healthy Without Being Boring. Earthy lentils braised in white wine and broth become the perfect base for buttery and tender baked barramundi fillets. Peppery arugula and salty crispy bacon bits round out the meal. Recipe, food styling & photography by Lindsey Johnson.

Instructions

Step 1
Heat a large skillet or saucepan over high heat. Add the diced bacon and water, stirring occasionally to separate the pieces. Allow water to boil and evaporate, then lower heat to medium and continue cooking bacon in the rendered fat — about 3-5 minutes. With a slotted spoon, remove bacon, letting any excess fat drop back into the pan, and place on a paper towel-lined plate to drain. Set aside.
Step 2
Add the diced onion, carrot, celery and a hefty pinch of salt to the pan. Sauté for 3-5 minutes, or until vegetables start to soften. Add the garlic and cook, stirring constantly, for 30-60 seconds.
Step 3
Add the rinsed and drained lentils to the pan. Stir and cook for about 2 minutes, until they become nutty and fragrant. Stir in tomato paste and cook for another 1-2 minutes to caramelize, then add the white wine and stir until tomato paste dissolves.
Step 4
Add the broth and stir well, scraping up any brown bits that have formed at the bottom of the pan, then add the rosemary and thyme sprigs. Bring to a rolling boil, then lower heat to a simmer. Cover with a pan lid or aluminum foil and allow to cook for 30 minutes. Uncover the pot, turn heat to medium-high, then continue to cook until lentils are al dente — about five more minutes. Stir well and set aside, covered, for ten minutes. (Don’t worry if there seems to be too much liquid in the pot – the lentils will absorb it as they rest.)
Step 5
Preheat the oven to 400 F and line a baking sheet with a sheet of parchment or lightly greased aluminum foil. Place thawed barramundi fillets on the prepared baking sheet. Drizzle with a little olive oil and season well with salt and pepper. Bake for 12-15 minutes, or just until fish is cooked through and flakes easily with a fork.
Step 6
Remove the rosemary and thyme sprigs from the lentils and taste for seasoning. Add salt and pepper to taste, stirring well.
Step 7
In a small bowl gently toss the arugula with ¼ cup olive oil, red wine vinegar, and a pinch of high quality finishing salt (if you don’t have finishing salt, kosher salt will do).
Step 8
To serve, divide the lentils between four dinner plates. Place a barramundi fillet over the lentils. Top each fillet with some of the arugula, then sprinkle the crispy bacon bits over the top. Serve immediately.
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Ingredients

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