Barramundi Power Bowls

Cook time:
Serves 4 Ingredients: 2 - (6-oz) skinless Australis Barramundi fillets , 1 - medium sweet potato, peeled and cut into 1/2-inch cubes, 2 - large parsnips, peeled and cut into 1-inch pieces , 2 cups - brussels sprouts, halved, 2 cups - broccoli florets, 3 teaspoons - olive oil, divided, Salt and pepper to taste, 1 cup - farro, cooked according to package directions, 2 cups - fresh arugula, 2 teaspoons - sesame seeds, 1/2 cup - teriyaki sauce, 1 teaspoons - corn starch (optional), 2 teaspoons - water (optional),
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Health Focused

Barramundi Power Bowls

  • 15m prep
  • 30m cook
  • Serves 4
  • RECIPE CREATED BY
    Friends & Family

  • Pairs with Iced Tea

  • Perfect for Weeknights

  • Perfect for Solo Dining

Ingredients

2 (6-oz) The Better Fish® Barramundi Skinless Fillets
1 sweet potato
medium, peeled and cut into 1/2-inch cubes
2 parsnip
large, peeled and cut into 1-inch pieces
2 cups brussels sprouts
halved
2 cups broccoli floret
3 teaspoons olive oil
divided
salt
1 cup farro
cooked according to package directions
2 cups rucola
2 teaspoons sesame seed
½ cup teriyaki sauce
1 teaspoons corn starch
optional
2 teaspoons water
optional
Servings

Nutrition per serving

Calories 409.36kcal 20%
Fat 7.12 10%
Carbs 62.32 24%
Sugars 12.88 14%
Protein 27.93 56%
Sodium 1660.64mg 83%
Fiber 10.15 36%

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

Nutrition per serving

Amount per serving

Calories 409.36kcal 20%
Fat 7.12 10%
Saturated Fat 1.16 6%
Monounsaturated Fat 3.03 303%
Polyunsaturated Fat 0.93 93%
Carbs 62.32 24%
Fiber 10.15 36%
Sugars 12.88 14%
Protein 27.93 56%
Cholesterol 42.53mg 14%
Sodium 1660.64mg 83%
Calcium 117.8mg 15%
Magnesium 75.62mg 20%
Potassium 1032.17mg 29%

% Daily Value*

Iron 3.2mg 23%
Zinc 0.92mg 9%
Phosphorus 179.92mg 26%
Vitamin A 2652.95mkg 332%
Thiamin B1 0.19mg 17%
Riboflavin B2 0.17mg 12%
Niacin B3 1.73mg 11%
Vitamin B6 0.36mg 26%
Folic Acid B9 96.59mkg 48%
Vitamin B12 0mkg 0%
Vitamin C 78.77mg 98%
Vitamin D 7.65mkg 153%
Vitamin E 1.99mg 17%
Vitamin K 137.43mkg 183%

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

Health score

High
Medium
Low
9.1 /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 10.15   36% DV
Protein 27.93   56% DV
Calcium 117.8mg   15% DV
Magnesium 75.62mg   20% DV
Potassium 1032.17mg   29% DV
Iron 3.2mg   23% DV
Vitamin A 2652.95mkg   332% DV
Vitamin C 78.77mg   98% DV

Nutrients with negative impact

Saturated Fat 1.16   6% DV
Carbs 62.32   24% DV
Sugars 12.88   14% DV
Cholesterol 42.53mg   14% DV
Sodium 1660.64mg   83% DV

Upgrade your meal prep. Barramundi Power Bowls are the perfect complement to any health regimen. They make the perfect portable lunch or weeknight supper. Recipe, food styling & photography by Jessie Johnson.

Instructions

Step 1
Heat oven to 400 degrees F. Place sweet potato, parsnips, and brussels sprouts on a large sheet pan. Drizzle with 2 teaspoons of the olive oil and add a pinch of salt and pepper, then spread veggies over the pan in a single layer.
Step 2
Bake veggies for 15 minutes, them pull the sheet pan out of the oven. The veggies should look slightly cooked, but should not yet be browned.
Step 3
Use tongs or a spatula to move the veggies towards the sides of the sheet pan to make room for the fish and broccoli.
Step 4
Place the barramundi on the sheet pan and top with a spoonful of teriyaki glaze (recipe below). Reserve the remaining glaze for later.
Step 5
Add broccoli to sheet pan. Drizzle with remaining olive oil and sprinkle with salt and pepper.
Step 6
Return pan to oven and bake 12-17 minutes more until barramundi has cooked through and veggies are lightly browned. When it’s cooked, barramundi will turn bright white and will flake easily with a fork.
Step 7
Divide cooked farro between four shallow bowls. Top each bowl with roasted veggies and half of a barramundi fillet. Drizzle each bowl with a spoonful of the remaining teriyaki glaze.
Step 8
Top barramundi fillets with a sprinkle of sesame seeds.
Step 9
Serve power bowls immediately or let cool completely and store in an airtight container in the fridge for later in the week. Bowls will be good in the fridge for up to 3-4 days.
Step 10
For this recipe, you want your teriyaki glaze to be relatively thick so that it stays on the fish. In a small saucepan, heat your thin teriyaki sauce until it’s barely simmering (if your teriyaki sauce is already quite thick, you can skip these steps and use it as-is).
Step 11
In a separate small bowl, whisk corn starch and water together.
Step 12
Drizzle the corn starch mixture into the teriyaki sauce a bit at at time, whisking constantly, until sauce has thickened slightly. Remove from heat and set aside. Don’t worry if it still looks a little thin – it will thicken more as it cools!
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Ingredients

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Heat a tablespoon of butter and a tablespoon of olive oil in a large pan. Wait until the pan is hot and the butter has fully melted.

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