Everyday Staples
Sautéed Barramundi
with Lemon Butter Sauce
- 10m prep
- 10m cook
- Serves 2
Sautéed Barramundi
-
RECIPE CREATED BY
Team Australis -
Pairs With White Wine
-
Perfect for Weeknights
-
Perfect for Busy families
Ingredients
8
oz
The Better Fish® Barramundi Skinless Fillets
2
teaspoons
olive oil
or canola
or canola
2
tablespoons
butter
1
garlic clove
minced
minced
2
tablespoons
fresh lemon juice
or bottled
or bottled
5
basil leaf
minced or 3/4 tablespoon dry
minced or 3/4 tablespoon dry
salt
to taste
to taste
Nutrition per serving
| Calories | 300kcal | 15% |
|---|---|---|
| Fat | 18 | 26% |
| Carbs | 2 | 1% |
| Protein | 33 | 66% |
| Sodium | 200mg | 10% |
* Percent Daily Values based on a 2,000 calorie diet. View all nutrients
Nutrition per serving
Amount per serving
| Calories | 300kcal | 15% |
|---|---|---|
| Fat | 18 | 26% |
| Saturated Fat | 8 | 40% |
| Monounsaturated Fat | 6.82 | 682% |
| Polyunsaturated Fat | 0.95 | 95% |
| Carbs | 2 | 1% |
| Protein | 33 | 66% |
| Cholesterol | 55mg | 18% |
| Sodium | 200mg | 10% |
| Calcium | 30mg | 4% |
| Magnesium | 0mg | 0% |
| Potassium | 600mg | 17% |
| Iron | 0mg | 0% |
% Daily Value*
| Zinc | 0mg | 0% |
|---|---|---|
| Phosphorus | 0mg | 0% |
| Vitamin A | 160mkg | 20% |
| Thiamin B1 | 0mg | 0% |
| Riboflavin B2 | 0mg | 0% |
| Niacin B3 | 0mg | 0% |
| Vitamin B6 | 0.03mg | 2% |
| Folic Acid B9 | 5mkg | 3% |
| Vitamin B12 | 0mkg | 0% |
| Vitamin C | 6mg | 8% |
| Vitamin D | 15.5mkg | 310% |
| Vitamin E | 1mg | 8% |
| Vitamin K | 15mg | 20% |
* Percent Daily Values based on a 2,000 calorie diet.
Health score
High
Medium
Low
7
/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
| Protein 33 | 66% DV |
| Calcium 30mg | 4% DV |
| Magnesium 0mg | 0% DV |
| Potassium 600mg | 17% DV |
| Iron 0mg | 0% DV |
| Vitamin A 160mkg | 20% DV |
| Vitamin C 6mg | 8% DV |
Nutrients with negative impact
| Saturated Fat 8 | 40% DV |
| Carbs 2 | 1% DV |
| Cholesterol 55mg | 18% DV |
| Sodium 200mg | 10% DV |
Simple and delicious. This will become your new favorite fish AND new favorite dish. The best ingredients should speak for themselves.
Instructions
Step 1
Heat a small saucepan over medium heat. Gently saute the minced garlic in butter for about 2 minutes, until fragrant and golden.
Step 2
Stir in the lemon juice and 3/4th of the basil.
Step 3
Add salt to taste. Remove from heat and set aside.
Step 4
Pat The Better Fish® Barramundi fillets dry and coat both sides with olive or canola oil.
Step 5
Heat a medium frying pan (nonstick if you have it) on medium-high heat. Pan fry one side for about 3 to 4 minutes. The edges should turn golden brown. Flip and cook the other side 1-2 more minutes or until fish is cooked through.
Step 6
Transfer the Barramundi to a serving dish. Spoon sauce over the fillets and sprinkle the remaining basil on top. Enjoy immediately!
Suggested sides
-
Bed of mashed
potatoes -
Chopped
tomatoes
CHEF TIP
Pat fish very dry before cooking.
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