Pan-Seared Barramundi with Italian Salsa Verde by Chef Kyung-Up Lim

Cook time:
Serves 4 Ingredients: 1 cup - roughly chopped Italian flat leaf parsley, 1 cup - arugula, 1 cup - extra virgin olive oil, 1/4 cup - capers, chopped, 3 - anchovy fillets, chopped, 2 cloves - garlic, minced, 2 - lemons, juiced and zest of 1 lemon, Salt and pepper to taste, 4 - barramundi fillets, skin-on, 2 tablespoon - sunflower seed oil or vegetable oil, 1 tablespoon - unsalted butter, 1 sprig - thyme, 1 clove - garlic, Salt and pepper to taste,
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Pan-Seared Barramundi
with Italian Salsa Verde by Chef Kyung-Up Lim

  • 10m prep
  • 20m cook
  • Serves 4
  • RECIPE CREATED BY
    Kyung-Up Lim

  • Pairs with White Wine

  • Perfect for Holiday Dinners

  • Perfect for Date Night

Ingredients

1 cup flatleaf parsley
roughly chopped
1 cup rucola
1 cup extra virgin olive oil
¼ cup caper
chopped
3 anchovy fillet
chopped
2 garlic clove
minced
2 lemon
juiced and zest of 1
salt
4 barramundi The Better Fish® Barramundi Skinless Fillets
skin-on
2 tablespoon sunflower oil
or vegetable oil
1 tablespoon unsalted butter
1 sprig fresh thyme
1 garlic clove
salt
Servings

Nutrition per serving

Calories 698.14kcal 35%
Fat 68.25 98%
Carbs 6.55 3%
Sugars 1.38 2%
Protein 18.49 37%
Sodium 543.73mg 27%
Fiber 2.2 8%

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

Nutrition per serving

Amount per serving

Calories 698.14kcal 35%
Fat 68.25 98%
Saturated Fat 10.87 54%
Monounsaturated Fat 43.92 4392%
Polyunsaturated Fat 10.86 1086%
Carbs 6.55 3%
Fiber 2.2 8%
Sugars 1.38 2%
Protein 18.49 37%
Cholesterol 52.42mg 17%
Sodium 543.73mg 27%
Calcium 64.55mg 8%
Magnesium 19.56mg 5%
Potassium 476.73mg 14%

% Daily Value*

Iron 1.96mg 14%
Zinc 0.35mg 4%
Phosphorus 31.51mg 5%
Vitamin A 447.37mkg 56%
Thiamin B1 0.04mg 4%
Riboflavin B2 0.06mg 4%
Niacin B3 0.93mg 6%
Vitamin B6 0.09mg 6%
Folic Acid B9 35.07mkg 18%
Vitamin B12 0.03mkg 1%
Vitamin C 45.09mg 56%
Vitamin D 7.71mkg 154%
Vitamin E 11.5mg 96%
Vitamin K 289.26mkg 386%

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

Health score

High
Medium
Low
6.5 /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 2.2   8% DV
Protein 18.49   37% DV
Calcium 64.55mg   8% DV
Magnesium 19.56mg   5% DV
Potassium 476.73mg   14% DV
Iron 1.96mg   14% DV
Vitamin A 447.37mkg   56% DV
Vitamin C 45.09mg   56% DV

Nutrients with negative impact

Saturated Fat 10.87   54% DV
Carbs 6.55   3% DV
Sugars 1.38   2% DV
Cholesterol 52.42mg   17% DV
Sodium 543.73mg   27% DV

Graceful and elegant, this crispy pan-seared barramundi makes the perfect power lunch. Recipe courtesy of Chef Kyung-Up Lim of Michael’s New York.

Instructions

Step 1
Mix all the salsa verde ingredients together. Season it with salt and pepper to taste and set aside.
Step 2
Season the fish on both sides with salt and pepper. Heat large non-stick sauté pan over high heat with oil. Once the oil is smoking add the barramundi, skin side down. Immediately press the fish down with a spatula, pressing the skin to contact the pan.
Step 3
Press each piece of fish until all of them are flat. Reduce the heat to medium-high and continue to cook until the skin has become crispy, about 3 to 4 minutes.
Step 4
Add butter, garlic, and thyme sprig and mount the butter on top of fish for 30 seconds. Turn off the heat and check the doneness of the fish by inserting a metal skewer or a fork in the thickest part of the fish. After 5 seconds remove the utensil. Touch the utensil with your hand; if the skewer is warm the fish is done.
Step 5
To serve, arrange the barramundi on a plate. Add a good tablespoon of salsa verde on top or around the crispy fish. And serve it with a lemon wedge.
Suggested sides
  • Sautéed
    Greens
  • Orzo
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  • The New York Times
  • Time Magazine
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  • The Alantic
  • The Oprah Magazine

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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