Pan-Seared Fish with Cauliflower, Tahini, and Pomegranate

Cook time:
Serves 4 Ingredients: 1 - clove garlic, finely grated on a microplane or minced, 1/2 cup - Tahini, well stirred, 2 - lemons, juiced, Kosher salt to taste, Cold water, as needed, 1 - small head cauliflower, trimmed and cut into florets, 4 tablespoons - extra virgin olive oil, divided, Salt and pepper to taste, 4 - barramundi fillets, skin-on (skinless will work as well), 1 teaspoon - cumin, 1/2 cup - pomegranate arils, 1/2 cup - mint leaves, torn,
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Family-Friendly

Crispy Barramundi with Cauliflower,
Tahini, and Pomegranate

  • 20m prep
  • 30m cook
  • Serves 4
  • RECIPE CREATED BY
    Nicole Gaffney

  • Pairs with White Wine

  • Perfect for Weekends

  • Perfect for Friends & Family

Ingredients

1 clove garlic
finely grated on a microplane or minced
½ cup tahini paste
well stirred
2 fresh lemon juice
juiced
kosher salt
to taste
water
cold, as needed
1 head cauliflower
trimmed and cut into florets
4 tablespoons extra virgin olive oil
divided
salt
4 barramundi The Better Fish® Barramundi Skinless Fillets
skin-on (skinless will work as well)
1 teaspoon cumin
½ cup pomegranate seed
½ cup mint leaf
torn
Servings

Nutrition per serving

Calories 496.35kcal 25%
Fat 35.81 51%
Carbs 23.33 9%
Sugars 6.3 7%
Protein 26.75 54%
Sodium 465.23mg 23%
Fiber 6.39 23%

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

Nutrition per serving

Amount per serving

Calories 496.35kcal 25%
Fat 35.81 51%
Saturated Fat 5.42 27%
Monounsaturated Fat 18.04 1804%
Polyunsaturated Fat 10.3 1030%
Carbs 23.33 9%
Fiber 6.39 23%
Sugars 6.3 7%
Protein 26.75 54%
Cholesterol 42.53mg 14%
Sodium 465.23mg 23%
Calcium 433.45mg 54%
Magnesium 172.39mg 46%
Potassium 1054.76mg 30%

% Daily Value*

Iron 8.82mg 63%
Zinc 3.4mg 34%
Phosphorus 337.64mg 48%
Vitamin A 49.59mkg 6%
Thiamin B1 0.19mg 17%
Riboflavin B2 0.19mg 14%
Niacin B3 3.53mg 22%
Vitamin B6 0.63mg 45%
Folic Acid B9 139.14mkg 70%
Vitamin B12 0mkg 0%
Vitamin C 83.02mg 104%
Vitamin D 7.65mkg 153%
Vitamin E 2.34mg 20%
Vitamin K 35.3mkg 47%

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

Health score

High
Medium
Low
9.4 /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 6.39   23% DV
Protein 26.75   54% DV
Calcium 433.45mg   54% DV
Magnesium 172.39mg   46% DV
Potassium 1054.76mg   30% DV
Iron 8.82mg   63% DV
Vitamin A 49.59mkg   6% DV
Vitamin C 83.02mg   104% DV

Nutrients with negative impact

Saturated Fat 5.42   27% DV
Carbs 23.33   9% DV
Sugars 6.3   7% DV
Cholesterol 42.53mg   14% DV
Sodium 465.23mg   23% DV

Pop goes the pomegranate as fun textures abound in this Mediterranean-inspired pan-seared fish dish. What better way to use the best of winter’s produce than to complement it with a bright and garlicky tahini sauce? Pan-seared fish is one of the easiest and fastest ways to a tasty meal. Delicious skin-on or skinless barramundi will suit, but skin-on is recommended for an extra crispy and flavorful exterior.

Instructions

Step 1
In a medium bowl, whisk together the garlic, tahini, lemon juice, and a generous pinch of salt. Add cold water 2 tablespoons at a time and continue whisking until it forms a smooth, saucy consistency. The mixture will seize up at first; just keep adding water and whisking until it smooths out. Taste for seasoning and adjust as needed. Set aside.
Step 2
Preheat the oven to 425 degrees F. Toss cauliflower with 2 tablespoons olive oil, salt, and pepper, then spread out evenly onto a baking sheet. Bake until the florets are tender and deeply golden brown, about 20-25 minutes.
Step 3
Heat remaining 2 tablespoons olive oil in a large skillet (well-seasoned cast iron works best) over medium-high heat. Use paper towels to pat the barramundi fillets very dry, then season well with salt and pepper on both sides. Season the skinless side of each fillet with cumin (or only one side if using skinless fillets).
Step 4
When the oil is shimmering and almost smoking, gently place two fillets in the pan skin-side-down (or the side without cumin). Use a spatula to gently press down on each fillet for about 15 seconds to prevent curling. Cook until almost completely opaque around the edges, then flip and finish cooking for about one additional minute on the other side. You want the majority of cooking to happen while the fish is skin-side-down in order to achieve the crispiest skin possible. Repeat with remaining fillets.
Step 5
Divide the tahini sauce between 4 plates, then top with cauliflower. Place the barramundi fillets skin-side-up on top of the cauliflower, sprinkle pomegranate arils and mint around the plates, then serve immediately.
Suggested sides
  • Wild
    Rice
  • Sauteed
    Swiss Chard
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