Entertaining
Barramundi in Tomato Basil
White Wine Sauce
- 15m prep
- 15m cook
- Serves 2
Barramundi in Tomato Basil
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RECIPE CREATED BY
Friends & Family -
Pairs with Pinot Grigio
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Perfect for Weeknights
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Perfect for Couples
Ingredients
1
6-8
The Better Fish® Barramundi Skinless Fillets
2
tablespoons
olive oil
divided
divided
¼
teaspoon
crushed red chilli peppers
2
garlic clove
large
large
½
pint
cherry tomato
sliced in half
sliced in half
¼
cup
kalamata olives
thinly sliced
thinly sliced
⅛
cup
dry white wine
1
tablespoon
fresh lemon juice
½
teaspoon
lemon zest
½
cup
basil
sliced
sliced
salt
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
High
Medium
Low
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.
Instructions
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.
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