Blackened Barramundi with Mango-Avocado Salsa

Cook time:
Serves 2 Ingredients: 1 - (12-oz) Australis Barramundi fillets, defrosted, Blackening seasoning to coat
, 1 tablespoon - vegetable or olive oil, 1 - mango, diced
, 1 - red bell pepper, diced, ½ - small red onion, diced, 1 - avocado, diced
, 1-2 - jalapeno or serrano chile, seeded and diced
, ¼ cup - cilantro leaves
, chopped , Juice of ½ lime, Rice, for serving , Optional,
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Blackened Barramundi
with Mango-Avocado Salsa

  • 15m prep
  • 8m cook
  • Serves 2
  • RECIPE CREATED BY
    Friends & Family

  • Pairs with Cold Beer

  • Perfect for Summer

  • Perfect for Friends

Ingredients

1 (12-oz) The Better Fish® Barramundi Skinless Fillets
defrosted
blackened seasoning
to coat
1 tablespoon vegetable oil
or olive
1 mango
diced
1 red capsicum
diced
½ red onion
small, diced
1 avocado
diced
1 jalapeno pepper
or serrano, seeded and diced
¼ cup coriander leaves
chopped
½ fresh lime juice
juice of
rice
for serving, optional
Servings

Nutrition per serving

Calories 428.51kcal 21%
Fat 20.31 29%
Carbs 28.69 11%
Sugars 18.41 20%
Protein 35.75 72%
Sodium 166.85mg 8%
Fiber 8.5 30%

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

Nutrition per serving

Amount per serving

Calories 428.51kcal 21%
Fat 20.31 29%
Saturated Fat 3.54 18%
Monounsaturated Fat 10.43 1043%
Polyunsaturated Fat 4.42 442%
Carbs 28.69 11%
Fiber 8.5 30%
Sugars 18.41 20%
Protein 35.75 72%
Cholesterol 85.54mg 29%
Sodium 166.85mg 8%
Calcium 49.16mg 6%
Magnesium 44mg 12%
Potassium 1312.9mg 38%

% Daily Value*

Iron 1.02mg 7%
Zinc 0.84mg 8%
Phosphorus 82.21mg 12%
Vitamin A 2398.54mkg 300%
Thiamin B1 0.13mg 12%
Riboflavin B2 0.2mg 14%
Niacin B3 2.8mg 18%
Vitamin B6 0.52mg 37%
Folic Acid B9 142.89mkg 71%
Vitamin B12 0mkg 0%
Vitamin C 133.52mg 167%
Vitamin D 15.31mkg 306%
Vitamin E 4.57mg 38%
Vitamin K 38.97mkg 52%

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

Health score

High
Medium
Low
9.6 /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 8.5   30% DV
Protein 35.75   72% DV
Calcium 49.16mg   6% DV
Magnesium 44mg   12% DV
Potassium 1312.9mg   38% DV
Iron 1.02mg   7% DV
Vitamin A 2398.54mkg   300% DV
Vitamin C 133.52mg   167% DV

Nutrients with negative impact

Saturated Fat 3.54   18% DV
Carbs 28.69   11% DV
Sugars 18.41   20% DV
Cholesterol 85.54mg   29% DV
Sodium 166.85mg   8% DV

Your new summer classic. We’re in love with this flavor combination: blackened barramundi and mango-avocado. It’s perfect for a fun summer potluck with your besties. Recipe and photos by Linda Schneider of Wild Greens & Sardines.

Instructions

Step 1
Combine salsa ingredients in a bowl. Toss with lime juice and salt. Set aside.
Step 2
Pat barramundi fillets dry with paper towels. Sprinkle both sides of fillets with your preferred blackening seasoning to evenly coat. Shake off any excess.
Step 3
Heat oil in a skillet over medium heat. When hot, add the fillets and cook 2 minutes until blackened. Flip and cook another 2 minutes. Cook in batches as needed.
Step 4
Remove from heat and rest.
Step 5
Serve fish topped with mango salsa.
Step 6
Serve with steamed rice, quinoa or tortillas (as tacos!), if desired.
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Ingredients

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