Honey Mustard Broiled Barramundi with Root Vegetable Slaw

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Honey Mustard Broiled Barramundi with Root Vegetable Slaw

  • 10m prep
  • 10m cook
  • Serves 2

Ingredients

5 oz barramundi fillet
4 tablespoons honey
2 tablespoons dijon mustard
2 tablespoons stone ground mustard
1 parsnip
peeled and julienne
1 carrot
peeled and julienne
1 celeriac
peeled and julienne
4 oz butternut squash noodle
10 brussels sprouts
leaves blanched
1 sprig rosemary
remove stem and rough chop
1 spring fresh thyme
remove stem and rough chop
2 garlic clove
minced
1.5 oz sherry vinegar
or apple cider vinegar
3 oz olive oil
salt
to taste
pepper/spice
to taste
Servings

Nutrition per serving

Calories 889.71kcal 44%
Fat 46.93 67%
Carbs 88.76 34%
Sugars 48.17 54%
Protein 38.34 77%
Sodium 1017.97mg 51%
Fiber 12.97 46%

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

Nutrition per serving

Amount per serving

Calories 889.71kcal 44%
Fat 46.93 67%
Saturated Fat 6.4 32%
Monounsaturated Fat 31.24 3124%
Polyunsaturated Fat 5.03 503%
Carbs 88.76 34%
Fiber 12.97 46%
Sugars 48.17 54%
Protein 38.34 77%
Cholesterol 69.46mg 23%
Sodium 1017.97mg 51%
Calcium 213.67mg 27%
Magnesium 85.7mg 23%
Potassium 1500.49mg 43%

% Daily Value*

Iron 4.07mg 29%
Zinc 1.6mg 16%
Phosphorus 371.23mg 53%
Vitamin A 1809.84mkg 226%
Thiamin B1 0.31mg 28%
Riboflavin B2 0.28mg 20%
Niacin B3 2.95mg 18%
Vitamin B6 0.71mg 51%
Folic Acid B9 110.43mkg 55%
Vitamin B12 0mkg 0%
Vitamin C 109.89mg 137%
Vitamin D 0mkg 0%
Vitamin E 8.55mg 71%
Vitamin K 299.9mkg 400%

* 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 12.97   46% DV
Protein 38.34   77% DV
Calcium 213.67mg   27% DV
Magnesium 85.7mg   23% DV
Potassium 1500.49mg   43% DV
Iron 4.07mg   29% DV
Vitamin A 1809.84mkg   226% DV
Vitamin C 109.89mg   137% DV

Nutrients with negative impact

Saturated Fat 6.4   32% DV
Carbs 88.76   34% DV
Sugars 48.17   54% DV
Cholesterol 69.46mg   23% DV
Sodium 1017.97mg   51% DV
Glycemic Index 51 Low
Glycemic Load 45 High

About Glycemic Index

The Glycemic Index (GI) measures how carbohydrates affect your blood glucose levels, helping you choose foods for good health. You need carbs as they break down into glucose and provide fuel for most organs, our brain, and muscles during exercise.

High GI carbs cause blood glucose levels to spike and crash.

Low GI carbs are digested and released slowly for sustained energy.

Glycemic Load (GL)

Glycemic Load combines the quantity and quality (GI) of carbohydrates providing a way to compare blood glucose values of different types and amounts of foods. How high your blood glucose rises and how long it stays high depends on GL. There are three classifications for GL: Low (10 or less), Moderate (11 – 19), and High (20 or more).

Instructions

Step 1
Pre-heat the broiler on high. In a small bowl, mix the honey and mustards together.
Step 2
Season the Barramundi portions with salt, pepper. Place the fish onto a parchment-lined sheet pan and coat the fish with the honey mustard mixture.
Step 3
Place the sheet pan in the oven and broil the fish for 5 or 6 minutes, until it flakes easily.
Step 4
While the fish cooks, heat 1.5 oz of the olive oil in a small sauté pan on medium heat. Add the herbs and gently cook until fragrant, which takes about a minute. Add vinegar, salt and pepper to the herbs.
Step 5
Toss the julienned parsnips, carrots, and celery root in the vinegar mixture and remove from heat. Add salt and pepper to taste, if needed. Set the slaw aside.
Step 6
Wipe the pan clean and add the garlic and butternut squash noodles. Cook on medium heat for about two minutes until the noodles are slightly soft. Season with salt and pepper.
Step 7
Add a few chopped brussels sprout leaves to butternut squash noodles.
Step 8
To plate this dish, place the noodles down on the plate first. Add the remaining brussel sprout leaves on to the plate in a circle, creating a little bowl. Fill the bill with the vegetable slaw and top with the Barramundi.
  • The New York Times
  • Time Magazine
  • bon appetit
  • National Geographic
  • Cooking Light
  • The Alantic
  • The Oprah Magazine

Ingredients

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