Chef Inspired
Pan-Seared Barramundi
with Italian Salsa Verde by Chef Kyung-Up Lim
- 10m prep
- 20m cook
- Serves 4
Pan-Seared Barramundi
-
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
roughly chopped
1
cup
rucola
1
cup
extra virgin olive oil
¼
cup
caper
chopped
chopped
3
anchovy fillet
chopped
chopped
2
garlic clove
minced
minced
2
lemon
juiced and zest of 1
juiced and zest of 1
salt
4
barramundi
The Better Fish® Barramundi Skinless Fillets
skin-on
skin-on
2
tablespoon
sunflower oil
or vegetable oil
or vegetable oil
1
tablespoon
unsalted butter
1
sprig
fresh thyme
1
garlic clove
salt
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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