Chef Inspired
Barramundi with Swiss Chard
and Roasted Sweet Potato by Curtis Stone
- 15m prep
- 35m cook
- Serves 4
Barramundi with Swiss Chard
-
RECIPE CREATED BY
Curtis Stone -
Pairs with Lemonade
-
Perfect for Weeknights
-
Perfect for Family dinner
Ingredients
4
barramundi
The Better Fish® Barramundi Skinless Fillets
1.5
pounds
sweet potato
peeled and cut into 2 inch chunks
peeled and cut into 2 inch chunks
3
tablespoons
olive oil
2
thyme sprigs
3
garlic clove
crushed
crushed
½
teaspoon
paprika powder
½
onion
small, finely chopped
small, finely chopped
½
bunch
swiss chard
shredded
shredded
1
tablespoon
sultana
1
tablespoon
toasted pine nuts
toasted
toasted
Nutrition per serving
| Calories | 357.07kcal | 18% |
|---|---|---|
| Fat | 13.23 | 19% |
| Carbs | 40.34 | 16% |
| Sugars | 9.92 | 11% |
| Protein | 20.32 | 41% |
| Sodium | 211.66mg | 11% |
| Fiber | 6.4 | 23% |
* Percent Daily Values based on a 2,000 calorie diet. View all nutrients
Nutrition per serving
Amount per serving
| Calories | 357.07kcal | 18% |
|---|---|---|
| Fat | 13.23 | 19% |
| Saturated Fat | 2.07 | 10% |
| Monounsaturated Fat | 8.22 | 822% |
| Polyunsaturated Fat | 1.93 | 193% |
| Carbs | 40.34 | 16% |
| Fiber | 6.4 | 23% |
| Sugars | 9.92 | 11% |
| Protein | 20.32 | 41% |
| Cholesterol | 42.53mg | 14% |
| Sodium | 211.66mg | 11% |
| Calcium | 90.76mg | 11% |
| Magnesium | 86.14mg | 23% |
| Potassium | 1083.99mg | 31% |
% Daily Value*
| Iron | 2.21mg | 16% |
|---|---|---|
| Zinc | 0.88mg | 9% |
| Phosphorus | 122.78mg | 18% |
| Vitamin A | 8066.87mkg | 1008% |
| Thiamin B1 | 0.17mg | 15% |
| Riboflavin B2 | 0.16mg | 11% |
| Niacin B3 | 1.3mg | 8% |
| Vitamin B6 | 0.46mg | 33% |
| Folic Acid B9 | 28.48mkg | 14% |
| Vitamin B12 | 0mkg | 0% |
| Vitamin C | 19.17mg | 24% |
| Vitamin D | 7.65mkg | 153% |
| Vitamin E | 3.07mg | 26% |
| Vitamin K | 363.8mkg | 485% |
* Percent Daily Values based on a 2,000 calorie diet.
Health score
High
Medium
Low
9.5
/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 6.4 | 23% DV |
| Protein 20.32 | 41% DV |
| Calcium 90.76mg | 11% DV |
| Magnesium 86.14mg | 23% DV |
| Potassium 1083.99mg | 31% DV |
| Iron 2.21mg | 16% DV |
| Vitamin A 8066.87mkg | 1008% DV |
| Vitamin C 19.17mg | 24% DV |
Nutrients with negative impact
| Saturated Fat 2.07 | 10% DV |
| Carbs 40.34 | 16% DV |
| Sugars 9.92 | 11% DV |
| Cholesterol 42.53mg | 14% DV |
| Sodium 211.66mg | 11% DV |
A healthy meal that’s easy to prepare. Adapted from Chef Curtis Stone’s Australian cooking methods. Food styling & photography by Nicole Gaffney.
Instructions
Step 1
Preheat the oven to 400ºF conventional/350ºF convection oven.
Step 2
Place the sweet potato onto a baking tray and toss with a tablespoon of the oil, the thyme and 2 cloves of the garlic.
Step 3
Season with salt and pepper and roast for 30 minutes, turning occasionally until lightly browned and tender. Remove from the oven.
Step 4
Meanwhile, place a large non-stick frying pan over medium-high heat. Season the barramundi with salt and pepper on both sides and evenly sprinkle the paprika and cumin over the fish.
Step 5
Place 1 tablespoon of oil into the hot pan and cook the fish in two batches for 2-3 minutes per side, or until cooked through and golden brown. Remove the fish from the pan to a plate to rest for 2 minutes.
Step 6
Place a separate large frying pan over medium-high heat and add the remaining oil to the hot pan. Cook the onion for 2 minutes, stirring, then add the remaining garlic and Swiss chard. Cook for 2-3 minutes or until the Swiss chard is tender, then stir in the white raisins and cook for 30 seconds.
Step 7
Season to taste with salt and pepper, add the pine nuts and remove from the heat.
Step 8
Serve the roasted sweet potatoes and Swiss chard with the barramundi.
Suggested sides
-
Veggie
Soup -
Pickled
Veggies
CHEF TIP
Use leftover scraps in soups, sandwiches, and mayo-based sauces.
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