Pan-fried Lemon Oregano Barramundi

Cook time:
Serves
Recipes Where to Buy
Family-Friendly

Pan-fried Lemon Oregano Barramundi

  • 30m prep
  • 8m cook
  • Serves 6

Ingredients

2lb Barramundi The Better Fish® Barramundi Skinless Fillets
¼ cup dried parsley
1 fresh lemon juice
juice
¼ cup oil
1 tablespoon dijon mustard
½ teaspoon salt
½ teaspoon pepper/spice
1 tablespoon dried oregano
Servings

Nutrition per serving

Calories 144.8kcal 7%
Fat 10.32 15%
Carbs 1.75 1%
Sugars 0.32 0%
Protein 11.35 23%
Sodium 221.84mg 11%
Fiber 0.68 2%

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

Nutrition per serving

Amount per serving

Calories 144.8kcal 7%
Fat 10.32 15%
Saturated Fat 1.63 8%
Monounsaturated Fat 3.92 392%
Polyunsaturated Fat 3.89 389%
Carbs 1.75 1%
Fiber 0.68 2%
Sugars 0.32 0%
Protein 11.35 23%
Cholesterol 28.35mg 9%
Sodium 221.84mg 11%
Calcium 28.53mg 4%
Magnesium 6.67mg 2%
Potassium 233.07mg 7%

% Daily Value*

Iron 0.52mg 4%
Zinc 0.08mg 1%
Phosphorus 6.3mg 1%
Vitamin A 9.84mkg 1%
Thiamin B1 0.01mg 1%
Riboflavin B2 0.03mg 2%
Niacin B3 0.14mg 1%
Vitamin B6 0.02mg 1%
Folic Acid B9 4.99mkg 2%
Vitamin B12 0mkg 0%
Vitamin C 4.17mg 5%
Vitamin D 5.1mkg 102%
Vitamin E 1.33mg 11%
Vitamin K 29.26mkg 39%

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

Health score

High
Medium
Low
8.2 /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 0.68   2% DV
Protein 11.35   23% DV
Calcium 28.53mg   4% DV
Magnesium 6.67mg   2% DV
Potassium 233.07mg   7% DV
Iron 0.52mg   4% DV
Vitamin A 9.84mkg   1% DV
Vitamin C 4.17mg   5% DV

Nutrients with negative impact

Saturated Fat 1.63   8% DV
Carbs 1.75   1% DV
Sugars 0.32   0% DV
Cholesterol 28.35mg   9% DV
Sodium 221.84mg   11% DV

Recipe and photography by Mary Ellen Phipps, @milknhoneynutrition

Instructions

Step 1
Follow the instructions on the back of the Barramundi bag to defrost your fish filets.
Step 2
While the fish is thawing, mix together the parsley, lemon juice, oil, dijon mustard, salt, pepper, and oregano in a bowl.
Step 3
Arrange your thawed fish filets in a dish and pour the marinade on top of the fish. Let them sit for 5-7 minutes. Then, flip them over to allow the marinade to coat both sides of the fish. Let them sit for another 5-7 minutes.
Step 4
Meanwhile, heat a skillet over medium-high heat on the stove. Add 1-2 Tbsp oil to coat the bottom of the pan.
Step 5
Add your Barramundi fish filets to the hot skillet and them cook for 5 minutes. (You may want to place a lid on the pan or a splatter guard)
Step 6
After 5 minutes, flip the fish over and cook for an additional 3 minutes.
Step 7
Serve with your favorite side dish and enjoy!
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