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
medium, peeled and cut into 1/2-inch cubes
2
parsnip
large, peeled and cut into 1-inch pieces
large, peeled and cut into 1-inch pieces
2
cups
brussels sprouts
halved
halved
2
cups
broccoli floret
3
teaspoons
olive oil
divided
divided
salt
1
cup
farro
cooked according to package directions
cooked according to package directions
2
cups
rucola
2
teaspoons
sesame seed
½
cup
teriyaki sauce
1
teaspoons
corn starch
optional
optional
2
teaspoons
water
optional
optional
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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