Barramundi in Tomato Basil White Wine Sauce

Cook time:
Serves 2 Ingredients: 1 - 6-8 oz barramundi fillet, 2 tablespoons - olive oil, divided, 1/4 teaspoon - crushed red pepper flakes, 2 - large garlic cloves, 1/2 pint - cherry tomatoes, sliced in half, 1/4 cup - Kalamata olives, thinly sliced, 1/8 cup - dry white wine, 1 tablespoon - fresh lemon juice, 1/2 teaspoon - lemon zest, 1/2 cup - fresh basil, sliced, Salt and pepper,
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Barramundi in Tomato Basil
White Wine Sauce

  • 15m prep
  • 15m cook
  • Serves 2
    Friends & Family

  • Pairs with Pinot Grigio

  • Perfect for Weeknights

  • Perfect for Couples


1 6-8 The Better Fish® Barramundi Skinless Fillets
2 tablespoons olive oil
¼ teaspoon crushed red chilli peppers
2 garlic clove
½ pint cherry tomato
sliced in half
¼ cup kalamata olives
thinly sliced
cup dry white wine
1 tablespoon fresh lemon juice
½ teaspoon lemon zest
½ cup basil

Nutrition per serving

Calories 367.03kcal 18%
Fat 21.29 30%
Carbs 7.03 3%
Sugars 2.6 3%
Protein 33.56 67%
Sodium 657.14mg 33%
Fiber 2.59 9%

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

Nutrition per serving

Amount per serving

Calories 367.03kcal 18%
Fat 21.29 30%
Saturated Fat 3.42 17%
Monounsaturated Fat 10.44 1044%
Polyunsaturated Fat 1.63 163%
Carbs 7.03 3%
Fiber 2.59 9%
Sugars 2.6 3%
Protein 33.56 67%
Cholesterol 85.05mg 28%
Sodium 657.14mg 33%
Calcium 40.36mg 5%
Magnesium 15.12mg 4%
Potassium 839.01mg 24%

% Daily Value*

Iron 0.67mg 5%
Zinc 0.24mg 2%
Phosphorus 30.27mg 4%
Vitamin A 313.85mkg 39%
Thiamin B1 0.04mg 4%
Riboflavin B2 0.03mg 2%
Niacin B3 0.62mg 4%
Vitamin B6 0.12mg 9%
Folic Acid B9 18.34mkg 9%
Vitamin B12 0mkg 0%
Vitamin C 17.67mg 22%
Vitamin D 15.31mkg 306%
Vitamin E 2.59mg 22%
Vitamin K 36.59mkg 49%

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

Health score

8.5 /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 2.59   9% DV
Protein 33.56   67% DV
Calcium 40.36mg   5% DV
Magnesium 15.12mg   4% DV
Potassium 839.01mg   24% DV
Iron 0.67mg   5% DV
Vitamin A 313.85mkg   39% DV
Vitamin C 17.67mg   22% DV

Nutrients with negative impact

Saturated Fat 3.42   17% DV
Carbs 7.03   3% DV
Sugars 2.6   3% DV
Cholesterol 85.05mg   28% DV
Sodium 657.14mg   33% DV

Want to make music in the kitchen? Barramundi in Tomato Basil White Wine Sauce has everyone who tastes it singing, “That’s Amore!” Even better: this flavorful feast is ready in just a half-hour, leaving you nourished and satisfied—with very little clean-up. In fact, “I would happily eat this dish every day of the week,” says Rachel Winkler of Little Chef Big Appetite, who contributed the recipe, food styling and photography.


Step 1
Place the frozen barramundi (still in its vacuum-sealed packaging) in a large bowl of cold water and allow to defrost (about 15 minutes). Once the fish is defrosted, use scissors to remove it from the plastic and place the fish on a large plate. Use paper towels to remove excess water from the fish. Slice fillet in half width-wise and set aside.
Step 2
Heat a small pan over medium heat. Add one tablespoon of olive oil and then add the crushed red pepper flakes and garlic, sautéing constantly for about 1 minute. Add the cherry tomatoes and cook, stirring occasionally, for three minutes, until they’re soft and blistering. Sprinkle the tomatoes with a pinch of salt and pepper while they’re cooking.
Step 3
Next, add the kalamata olives to the pan and cook for one minute. Add the wine and scrape up any bits that have accumulated at the bottom of the pan. Bring the mixture to a light simmer for 1-2 minutes. Remove the pan from the heat and stir in the lemon juice, lemon zest and basil. Taste the mixture and add additional salt and pepper as needed. Cover to keep warm and set aside.
Step 4
Heat the remaining one tablespoon of olive oil in a large non-stick pan over medium heat. Season both sides of the barramundi with course sea salt and ground black pepper. Place the fish in the pan and cook for about four minutes on one side, and then flip and cook on the second side for an additional four minutes, or until the fish is lightly golden brown and cooked through.
Step 5
Place each piece of barramundi on a plate and gently pour the tomato, olive, white wine sauce over the fish. Serve immediately.
  • The New York Times
  • Time Magazine
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  • National Geographic
  • Cooking Light
  • The Alantic
  • The Oprah Magazine


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