Blackened Barramundi
with Mango-Avocado Salsa
- 15m prep
- 8m cook
- Serves 2
Blackened Barramundi
-
RECIPE CREATED BY
Friends & Family -
Pairs with Cold Beer
-
Perfect for Summer
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Perfect for Friends
Ingredients
1
(12-oz)
The Better Fish® Barramundi Skinless Fillets
defrosted
defrosted
blackened seasoning
to coat
to coat
1
tablespoon
vegetable oil
or olive
or olive
1
mango
diced
diced
1
red capsicum
diced
diced
½
red onion
small, diced
small, diced
1
avocado
diced
diced
1
jalapeno pepper
or serrano, seeded and diced
or serrano, seeded and diced
¼
cup
coriander leaves
chopped
chopped
½
fresh lime juice
juice of
juice of
rice
for serving, optional
for serving, optional
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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