Light and Lean
Grilled Barramundi Escabeche
- 10m prep
- 20m cook
- Serves 4
-
RECIPE CREATED BY
Nicole Gaffney -
Pairs With Pinot Noir
-
Perfect for Date Night
-
Perfect for Parties
Ingredients
½
cup
extra virgin olive oil
plus more for coating fish and grill
plus more for coating fish and grill
5
garlic clove
thinly sliced
thinly sliced
1.5
teaspoon
smoked sweet paprika powder
½
red onion
large, thinly sliced
large, thinly sliced
1
yellow capsicum
or red, seeded and thinly sliced
or red, seeded and thinly sliced
2
carrot
medium, julienned
medium, julienned
1
sprig
fresh thyme
2
dried bay leaves
1
tablespoon
fresh oregano leaves
minced, or 3/4 teaspoon dried oregano
minced, or 3/4 teaspoon dried oregano
½
cup
sherry vinegar
1
Large
The Better Fish® Barramundi Skinless Fillets
skin on
skin on
parsley
minced, for garnish
minced, for garnish
Nutrition per serving
| Calories | 373.91kcal | 19% |
|---|---|---|
| Fat | 29.67 | 42% |
| Carbs | 7.62 | 3% |
| Sugars | 2.02 | 2% |
| Protein | 17.38 | 35% |
| Sodium | 50.22mg | 3% |
| Fiber | 1.91 | 7% |
* Percent Daily Values based on a 2,000 calorie diet. View all nutrients
Nutrition per serving
Amount per serving
| Calories | 373.91kcal | 19% |
|---|---|---|
| Fat | 29.67 | 42% |
| Saturated Fat | 4.42 | 22% |
| Monounsaturated Fat | 20.82 | 2082% |
| Polyunsaturated Fat | 3.12 | 312% |
| Carbs | 7.62 | 3% |
| Fiber | 1.91 | 7% |
| Sugars | 2.02 | 2% |
| Protein | 17.38 | 35% |
| Cholesterol | 42.77mg | 14% |
| Sodium | 50.22mg | 3% |
| Calcium | 38.23mg | 5% |
| Magnesium | 12.01mg | 3% |
| Potassium | 515.87mg | 15% |
% Daily Value*
| Iron | 0.95mg | 7% |
|---|---|---|
| Zinc | 0.27mg | 3% |
| Phosphorus | 31.98mg | 5% |
| Vitamin A | 1711mkg | 214% |
| Thiamin B1 | 0.04mg | 4% |
| Riboflavin B2 | 0.04mg | 3% |
| Niacin B3 | 0.75mg | 5% |
| Vitamin B6 | 0.16mg | 11% |
| Folic Acid B9 | 19.41mkg | 10% |
| Vitamin B12 | 0mkg | 0% |
| Vitamin C | 60.18mg | 75% |
| Vitamin D | 7.65mkg | 153% |
| Vitamin E | 4.56mg | 38% |
| Vitamin K | 42.52mkg | 57% |
* Percent Daily Values based on a 2,000 calorie diet.
Health score
High
Medium
Low
8.5
/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 1.91 | 7% DV |
| Protein 17.38 | 35% DV |
| Calcium 38.23mg | 5% DV |
| Magnesium 12.01mg | 3% DV |
| Potassium 515.87mg | 15% DV |
| Iron 0.95mg | 7% DV |
| Vitamin A 1711mkg | 214% DV |
| Vitamin C 60.18mg | 75% DV |
Nutrients with negative impact
| Saturated Fat 4.42 | 22% DV |
| Carbs 7.62 | 3% DV |
| Sugars 2.02 | 2% DV |
| Cholesterol 42.77mg | 14% DV |
| Sodium 50.22mg | 3% DV |
Summer in a dish! This perfect companion to a summer evening is a great excuse to fire up the grill.
Instructions
Step 1
Heat olive oil in a large skillet over medium heat. Add the garlic and stir until it just starts to turn lightly golden, about 2 minutes. Add the paprika, thyme and bay leaves and saute for about 30 seconds, then add the red onion, bell pepper and carrots. Season generously with salt and pep-per, then toss the vegetables around until slightly softened, about 2 minutes. Pour in the sherry vinegar and simmer for about 3 minutes, then stir in the oregano, cover and turn off the heat.
Step 2
Preheat a clean grill or grill pan until very hot, then rub the grill grates with oil. Rub the barramundi with olive oil on both sides and sprinkle liberally with salt and pepper. Place the barramundi on the grill, skin side down, and cook until it starts to turn opaque around the edges, about 5-6 minutes for a large fillet, or about 2-3 minutes for small fillets. Use a spatula to carefully flip the barramundi to the other side and continue to cook until the thickest part of the flesh is no longer translucent.
Step 3
If the vegetables have cooled down, rewarm them over medium heat for a few minutes, then remove the thyme sprig and bay leaves. Transfer the fish to a platter and spoon the vegetables and sauce over top. Sprinkle with chopped parsley and serve immediately
Suggested sides
-
Cheesy Baked
Potato -
Roasted Brussel
Sprouts -
Cream of
Broccoli Soup
CHEF TIP
Get your pan or grill smoking hot before placing the fish down!
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