Barramundi Osso Buco

Cook time:
Serves 2-4 Ingredients: 2 pounds - Barramundi fillets, cut into 1/2 inch pieces, 4 - Strips of bacon, cut into 1/2 inch pieces, 1 - Large yellow onion, diced, 3 - Medium carrots, peeled and diced, 1 - Celery rib, peeled and diced, 10 - Whole garlic cloves, unpeeled, 2 teaspoons - Finely minced rosemary and/or thyme, 14.5 ounce - Can diced tomatoes, drained, 1/2 cup - Dry white wine, All-purpose flour for dredging Barramundi, 1 tablespoon - Canola or olive oil, Salt and black pepper,
Recipes Where to Buy
Family-Friendly

Barramundi Osso Buco

  • 20m prep
  • 40m cook
  • Serves 2
  • RECIPE CREATED BY
    Helen Rennie

  • Pairs With Red Wine

  • Perfect for Sunday Supper

  • Perfect for Families

Ingredients

2 pounds The Better Fish® Barramundi Skinless Fillets
cut into 1/2 inch pieces
4 strips bacon
cut into 1/2 inch pieces
1 brown onion
large, diced
3 carrot
medium, peeled and diced
1 celery stalk
peeled and diced
10 garlic clove
whole, unpeeled
2 teaspoons rosemary
finely minced, or
14.5 ounce canned diced tomato with juice
can, drained
½ cup dry white wine
plain white flour
for dredging barramundi
1 tablespoon rapeseed oil
or olive
salt
Servings

Nutrition per serving

Calories 622.66kcal 31%
Fat 29.9 43%
Carbs 34.29 13%
Sugars 5.28 6%
Protein 43.73 87%
Sodium 1109.33mg 55%
Fiber 4.88 17%

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

Nutrition per serving

Amount per serving

Calories 622.66kcal 31%
Fat 29.9 43%
Saturated Fat 8.1 41%
Trans Fat 0.09 9%
Monounsaturated Fat 13.07 1307%
Polyunsaturated Fat 5.35 535%
Carbs 34.29 13%
Fiber 4.88 17%
Sugars 5.28 6%
Protein 43.73 87%
Cholesterol 118.05mg 39%
Sodium 1109.33mg 55%
Calcium 163.24mg 20%
Magnesium 53.57mg 14%

% Daily Value*

Potassium 1600.91mg 46%
Iron 2.55mg 18%
Zinc 1.46mg 15%
Phosphorus 198.41mg 28%
Vitamin A 4624.49mkg 578%
Thiamin B1 0.24mg 22%
Riboflavin B2 0.13mg 9%
Niacin B3 3.21mg 20%
Vitamin B6 0.47mg 34%
Folic Acid B9 28.51mkg 14%
Vitamin B12 0.25mkg 10%
Vitamin C 17.76mg 22%
Vitamin D 15.51mkg 310%
Vitamin E 2.08mg 17%
Vitamin K 23.89mkg 32%

* 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 4.88   17% DV
Protein 43.73   87% DV
Calcium 163.24mg   20% DV
Magnesium 53.57mg   14% DV
Potassium 1600.91mg   46% DV
Iron 2.55mg   18% DV
Vitamin A 4624.49mkg   578% DV
Vitamin C 17.76mg   22% DV

Nutrients with negative impact

Saturated Fat 8.1   41% DV
Trans Fat 0.09   9% DV
Carbs 34.29   13% DV
Sugars 5.28   6% DV
Cholesterol 118.05mg   39% DV
Sodium 1109.33mg   55% DV

A classic winter staple reimagined. This family- friendly meal is sure to warm everyone up around the dinner table.

Instructions

Step 1
Preheat the oven to 250F
Step 2
Set a large skillet over medium heat. Add the bacon in one layer and cook stirring occasionally until nicely browned and the fat is rendered, 5-8 minutes.
Step 3
Add onion, carrots, celery, whole garlic cloves, and a generous pinch of salt. Cook over medium heat, stirring occasionally, until the vegetables are tender and golden brown, 10-12 minutes.
Step 4
Add the herbs, tomatoes, and wine. Bring to a boil. Cover, reduce heat to low, and simmer for 15 minutes. While the sauce is cooking, prepare the barramundi.
Step 5
Dry barramundi well on paper towels. Season it all over with salt and pepper, and dredge in flour, shaking off access.
Step 6
Set a large non-stick or cast-iron skillet over high heat. When hot, add the oil and swirl the skillet to coat. Place the fish in the pan without crowding and cook on all sides until golden brown (1-2 minutes per side). Remove barramundi from the pan and set aside.
Step 7
Taste the sauce and correct seasoning. Place barramundi in the pan with the sauce and spoon the sauce on top of it. Cover the skillet and place in the oven for about 18 minutes per inch of thickness. Start testing for doneness 5 minutes before the estimated cooking time is up. The fish is done when it’s at 140F.
Step 8
Plate your dinner like a pro Serve immediately with the sauce and some good crusty bread for dipping. Mashed potatoes are also quite heavenly with this dish.
Suggested sides
  • Roasted
    Vegetables
  • Risotto
CHEF TIP

Before cooking, make sure to pat the fish very dry.

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Ingredients

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