Family-Friendly
Pan-fried Lemon Oregano Barramundi
- 30m prep
- 8m cook
- Serves 6
-
RECIPE CREATED BY
Fans & Friends
Ingredients
2
Barramundi
The Better Fish® Barramundi Skinless Fillets
¼
cup
dried parsley
1
fresh lemon juice
juice
juice
¼
cup
oil
1
tablespoon
dijon mustard
½
teaspoon
salt
½
teaspoon
pepper/spice
1
tablespoon
dried oregano
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!
