Butter Poached Barramundi with Seasonal Vegetables

Cook time:
Serves 4 Ingredients: 1/4 cup - dry white wine, 14 tablespoons - good quality salted butter, 1 - clove garlic, smashed, 1 - sprig fresh thyme, 4 cups - assorted vegetables such as carrots, baby potatoes and/or zucchini*, 4 - 6-ounce skinless barramundi fillets, Salt and pepper, Flaky sea salt, for serving, Minced fresh parsley, for serving, Lemon wedges, for serving (optional),
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Butter Poached Barramundi
with Seasonal Vegetables

  • 10m prep
  • 30m cook
  • Serves 4
    Nicole Gaffney

  • Pairs with White Wine

  • Perfect for Weeknights

  • Perfect for Families


¼ cup dry white wine
14 tablespoons salted butter
good quality
1 garlic clove
1 sprig fresh thyme
4 cups mixed vegetables
such as carrots, baby potatoes and/or zucchini
4 6-ounce The Better Fish® Barramundi Skinless Fillets
sea salt flakes
for serving
minced, for serving
lemon wedge
for serving, optional

Nutrition per serving

Calories 502.25kcal 25%
Fat 41.86 60%
Carbs 7.37 3%
Sugars 5.28 6%
Protein 19.77 40%
Sodium 592.94mg 30%
Fiber 5.21 19%

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

Nutrition per serving

Amount per serving

Calories 502.25kcal 25%
Fat 41.86 60%
Saturated Fat 26.1 131%
Trans Fat 1.63 163%
Monounsaturated Fat 10.45 1045%
Polyunsaturated Fat 1.52 152%
Carbs 7.37 3%
Fiber 5.21 19%
Sugars 5.28 6%
Protein 19.77 40%
Cholesterol 149.42mg 50%
Sodium 592.94mg 30%
Calcium 22mg 3%
Magnesium 1.88mg 1%

% Daily Value*

Potassium 299.99mg 9%
Iron 0.08mg 1%
Zinc 0.06mg 1%
Phosphorus 13.65mg 2%
Vitamin A 375.56mkg 47%
Thiamin B1 0mg 0%
Riboflavin B2 0.02mg 1%
Niacin B3 0.03mg 0%
Vitamin B6 0.01mg 1%
Folic Acid B9 1.63mkg 1%
Vitamin B12 0.08mkg 3%
Vitamin C 0.5mg 1%
Vitamin D 7.65mkg 153%
Vitamin E 1.16mg 10%
Vitamin K 3.9mkg 5%

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

Health score

2.4 /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 5.21   19% DV
Protein 19.77   40% DV
Calcium 22mg   3% DV
Magnesium 1.88mg   1% DV
Potassium 299.99mg   9% DV
Iron 0.08mg   1% DV
Vitamin A 375.56mkg   47% DV
Vitamin C 0.5mg   1% DV

Nutrients with negative impact

Saturated Fat 26.1   131% DV
Trans Fat 1.63   163% DV
Carbs 7.37   3% DV
Sugars 5.28   6% DV
Cholesterol 149.42mg   50% DV
Sodium 592.94mg   30% DV

Tasting is believing with this melt-in-your-mouth cooking method. Butter Poached Barramundi with “Pick-your-Own” Seasonal Vegetables.
While we won’t check to make sure you grew them yourselves, this dish is the perfect opportunity to showcase your region’s veggies. Not sure what’s in season? Find out firsthand at your local farmers’ market.


Step 1
Preheat the oven to 350 degrees F.
Step 2
Pour white wine into a large sauté pan with high sides and place over medium-low heat. Add the butter, garlic, and thyme, then swirl the pan around and allow the butter to slowly melt.
Step 3
Add the vegetables, then gently toss to coat with butter. Poach for about 5 minutes, then use a slotted spoon to transfer the vegetables to a roasting pan and finish cooking in the oven (leave the garlic and thyme behind). Cook-time will vary depending on the vegetables and their size. Check after 10 minutes—they’ll be done when a fork can easily pierce the center.
Step 4
Carefully place the barramundi fillets in the butter. Season with salt and pepper, then swirl the pan around so butter coats the top of each fillet. Adjust the heat to keep the butter just below a simmer in order to prevent it from breaking. Allow the fish to poach slowly until it becomes opaque. Thicker fillets may be flipped over to finish cooking on the other side.
Step 5
Spoon vegetables on to a plate, then carefully place a barramundi fillet over top. Drizzle some of the butter sauce around the plate, then sprinkle the fish with flaky sea salt and parsley. Serve with lemon wedges on the side if desired.
Suggested sides
  • Roasted
  • Arugula

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  • The New York Times
  • Time Magazine
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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.