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
diced small
1
red onion
small, diced small
small, diced small
1
garlic clove
minced
minced
½
fresh lime juice
juiced
juiced
½
fresh lemon juice
juiced
juiced
6
coriander leaves
chopped
chopped
4
tablespoons
rapeseed oil
¼
cup
corn starch
¼
cup
flour
½
head
iceberg lettuce
salt
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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