Pan Roasted Barramundi with Summer Veggies and Tahini Puree

Cook time:
Serves 4 Ingredients: 1 cup - Asparagus, cut into 1" pieces, 1 cup - Romano beans, cut into 1" pieces, 1 cup - Whole English peas, 1 cup - Fiddlehead ferns, 1 cup - Shredded Romaine hearts, 1/4 cup - Micro red sorrel, 4 - 6-7oz barramundi fillets, skin on, Extra virgin olive oil, 1/2 cup - Roasted chopped cashews, 1 - Garlic clove, 1 16 ounce - Jar of tahini paste, 2 cup - Chinese red vinegar, 1 cup - Tamari soy sauce, 1 cup - Extra virgin olive oil, 1/2 cup - Water,
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Chef Inspired

Pan Roasted Barramundi
with Summer Veggies and Tahini Puree

  • 15m cook
  • Serves 4
  • RECIPE CREATED BY
    Todd Mitgang

  • Pairs With Red Wine

  • Perfect for Sunday Supper

  • Perfect for Families

Ingredients

1 cup asparagus
cut into 1" pieces
1 cup flat bean
cut into 1" pieces
1 cup sweet pea
whole
1 cup fiddlehead
1 cup romaine lettuce heart
shredded
¼ cup micro red veined dock
4 6-7 The Better Fish® Barramundi Skinless Fillets
skin on
1 extra virgin olive oil
½ cup roasted cashew
roasted, chopped
1 garlic clove
16 ounce tahini paste
2 cup red rice vinegar
1 cup tamari
1 cup extra virgin olive oil
½ cup water
Servings

Nutrition per serving

Calories 1766.1kcal 88%
Fat 136.78 195%
Carbs 91.18 35%
Sugars 15.61 17%
Protein 62.66 125%
Sodium 4662.96mg 233%
Fiber 14.49 52%

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

Nutrition per serving

Amount per serving

Calories 1766.1kcal 88%
Fat 136.78 195%
Saturated Fat 20.56 103%
Monounsaturated Fat 69.83 6983%
Polyunsaturated Fat 32.81 3281%
Carbs 91.18 35%
Fiber 14.49 52%
Sugars 15.61 17%
Protein 62.66 125%
Cholesterol 42.53mg 14%
Sodium 4662.96mg 233%
Calcium 1199.14mg 150%
Magnesium 499.83mg 133%
Potassium 1422.7mg 41%

% Daily Value*

Iron 28.64mg 205%
Zinc 9.94mg 99%
Phosphorus 975.89mg 139%
Vitamin A 921.94mkg 115%
Thiamin B1 0.4mg 36%
Riboflavin B2 0.51mg 36%
Niacin B3 13.23mg 83%
Vitamin B6 1.15mg 82%
Folic Acid B9 153.91mkg 77%
Vitamin B12 0mkg 0%
Vitamin C 19.12mg 24%
Vitamin D 7.65mkg 153%
Vitamin E 9.2mg 77%
Vitamin K 55.29mkg 74%

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

Health score

High
Medium
Low
7.8/10

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 14.49   52% DV
Protein 62.66   125% DV
Calcium 1199.14mg   150% DV
Magnesium 499.83mg   133% DV
Potassium 1422.7mg   41% DV
Iron 28.64mg   205% DV
Vitamin A 921.94mkg   115% DV
Vitamin C 19.12mg   24% DV

Nutrients with negative impact

Saturated Fat 20.56   103% DV
Carbs 91.18   35% DV
Sugars 15.61   17% DV
Cholesterol 42.53mg   14% DV
Sodium 4662.96mg   233% DV

A celebration of seasonal vegetables and sustainable fish.
Todd Mitgang of Crave Fishbar put together this delicious (but easy!) recipe for a meal your whole family is sure to enjoy. Prepare the Vegetables & Sauce

Instructions

Step 1
Blanch the asparagus, romano beans, English peas, and fiddlehead ferns. Set aside.
Step 2
Mix the romaine hearts and micro red sorrel together. Set aside.
Step 3
Place all of the sauce ingredients in a blender and blend on high speed until emulsified.

Cook the Fish

Step 4
Preheat an oven to 350 degrees F. Heat an oven-friendly pan (non-stick if you have one) on medium heat, add oil to coat the bottom of the pan. Season the fish with salt on both sides, and then place in the hot pan, skin side down. Once it starts browning on the sides, place in an oven for 6-8 minutes or until cooked through.
Step 5
Place all of the blanched vegetables in boiling water and cook for 30 seconds until hot. Drain the vegetables and mix with sauce and salt to taste.
Step 6
Spoon some sauce on the plate, then spoon the vegetables on the plate. Place the fish on top of the vegetables. Combine the romaine mix with olive oil and salt and place on top of fish. Sprinkle the roasted cashews on top of the lettuce mix, serve.
Suggested sides
  • Rice or
    Quinoa
  • Light Veggie
    Soup
CHEF TIP

Baked & broiled fish don’t need to be turned over.

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  • National Geographic
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Ingredients

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