Pan-Fried Barramundi with Tangy Tomato Salad

Cook time:
Serves 3 Ingredients: 12 oz - barramundi fillets , 2 - plum tomatoes, diced small, 1 - small red onion, diced small, 1 - garlic clove, minced, 1/2 - lime, juiced, 1/2 - lemon, juiced, 6 - cilantro leaves, chopped, 4 tablespoons - canola oil, 1/4 cup - cornstarch, 1/4 cup - flour, ½ head - iceberg lettuce, Salt and pepper,
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Family-Friendly

Pan-Fried Barramundi with Tangy Tomato Salad

  • 10m prep
  • 10m cook
  • Serves 3
  • RECIPE CREATED BY
    Team Australis

  • Pairs with Iced Tea

  • Perfect for Weeknights

  • Perfect for Families

Ingredients

12 oz The Better Fish® Barramundi Skinless Fillets
2 plum tomato
diced small
1 red onion
small, diced small
1 garlic clove
minced
½ fresh lime juice
juiced
½ fresh lemon juice
juiced
6 coriander leaves
chopped
4 tablespoons rapeseed oil
¼ cup corn starch
¼ cup flour
½ head iceberg lettuce
1 salt
Servings

Nutrition per serving

Calories 374.59kcal 19%
Fat 19.69 28%
Carbs 24.57 9%
Sugars 4.3 5%
Protein 24.46 49%
Sodium 306.6mg 15%
Fiber 2.5 9%

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

Nutrition per serving

Amount per serving

Calories 374.59kcal 19%
Fat 19.69 28%
Saturated Fat 1.96 10%
Trans Fat 0.07 7%
Monounsaturated Fat 11.53 1153%
Polyunsaturated Fat 5.28 528%
Carbs 24.57 9%
Fiber 2.5 9%
Sugars 4.3 5%
Protein 24.46 49%
Cholesterol 57.36mg 19%
Sodium 306.6mg 15%
Calcium 46.75mg 6%
Magnesium 18.81mg 5%

% Daily Value*

Potassium 706.54mg 20%
Iron 0.89mg 6%
Zinc 0.44mg 4%
Phosphorus 56.8mg 8%
Vitamin A 260.47mkg 33%
Thiamin B1 0.08mg 7%
Riboflavin B2 0.04mg 3%
Niacin B3 0.65mg 4%
Vitamin B6 0.1mg 7%
Folic Acid B9 46.16mkg 23%
Vitamin B12 0mkg 0%
Vitamin C 14.84mg 19%
Vitamin D 10.21mkg 204%
Vitamin E 3.63mg 30%
Vitamin K 41.81mkg 56%

* 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 2.5   9% DV
Protein 24.46   49% DV
Calcium 46.75mg   6% DV
Magnesium 18.81mg   5% DV
Potassium 706.54mg   20% DV
Iron 0.89mg   6% DV
Vitamin A 260.47mkg   33% DV
Vitamin C 14.84mg   19% DV

Nutrients with negative impact

Saturated Fat 1.96   10% DV
Trans Fat 0.07   7% DV
Carbs 24.57   9% DV
Sugars 4.3   5% DV
Cholesterol 57.36mg   19% DV
Sodium 306.6mg   15% DV

Simple, fresh, and fast. This easy pan-fried barramundi is ready in under 30 minutes, making it perfect for healthy eaters on the go.
Paired with a delicious, tangy tomato salad and crisp iceberg lettuce, this recipe is sure to become a household staple for lunch or dinner.
Recipe by Chef Kelly Armetta. Food styling & photography by Nicole Gaffney.

Instructions

Step 1
Toss together tomatoes, onions, garlic, lemon and limes juices, two tablespoons of oil and cilantro.
Step 2
Heat a nonstick pan on medium heat and add remaining oil.
Step 3
Season barramundi fillets with salt and pepper.
Step 4
Dredge fish in flour/cornstarch and shake off the excess.
Step 5
Add the barramundi to pan and fry on both sides for 3 to 4 minutes or until you can easily flake with a fork.
Step 6
Place lettuce on the plate, place barramundi on lettuce leaves, and top tomato mixture onto fish.
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Ingredients

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