Chef Inspired
Pan Roasted Barramundi
with Summer Veggies and Tahini Puree
- 15m cook
- Serves 4
Pan Roasted Barramundi
-
RECIPE CREATED BY
Todd Mitgang -
Pairs With Red Wine
-
Perfect for Sunday Supper
-
Perfect for Families
Ingredients
1
cup
asparagus
cut into 1" pieces
cut into 1" pieces
1
cup
flat bean
cut into 1" pieces
cut into 1" pieces
1
cup
sweet pea
whole
whole
1
cup
fiddlehead
1
cup
romaine lettuce heart
shredded
shredded
¼
cup
micro red veined dock
4
6-7
The Better Fish® Barramundi Skinless Fillets
skin on
skin on
1
extra virgin olive oil
½
cup
roasted cashew
roasted, chopped
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
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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