Pan-Sautéed Barramundi with Arugula-Pistachio Pesto

Cook time:
Serves 4 Ingredients: 4 - barramundi fillets, skin on, Salt and pepper, 2 tablespoons - olive oil, 3 ounces - chorizo, thinly sliced, 20 - cherry tomatoes, 1 ounce - pitted black olives, 7 ounces - arugula leaves, Arugula Pistachio pesto, Chopped pistchios for garnish, 2 - garlic cloves, Sea salt, 2 ounces - shelled pistachios, 2 ounces - arugula, 1 ounce - Parmesan cheese, 1 cup - extra virgin olive oil,
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Pan-Sautéed Barramundi with Arugula-Pistachio Pesto
and a Wilted Arugula and Chorizo Salad

  • 15m prep
  • 15m cook
  • Serves 4
  • RECIPE CREATED BY
    Friends & Family

  • Pairs With Italian Wine

  • Perfect For Weekday Night

  • Perfect For Light Dinner

Ingredients

4 barramundi The Better Fish® Barramundi Skinless Fillets
skin on
salt
2 tablespoons olive oil
3 ounces chorizo sausage
thinly sliced
20 cherry tomato
1 ounce pitted black olives
7 ounces rucola
chopped pistachio
chopped, for garnish
2 garlic clove
sea salt
2 ounces pistachio
2 ounces rucola
1 ounce parmesan cheese
1 cup extra virgin olive oil
Servings

Nutrition per serving

Calories 897.79kcal 45%
Fat 83.41 119%
Carbs 13.16 5%
Sugars 5.19 6%
Protein 28.48 57%
Sodium 662.75mg 33%
Fiber 4.54 16%

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

Nutrition per serving

Amount per serving

Calories 897.79kcal 45%
Fat 83.41 119%
Saturated Fat 13.67 68%
Trans Fat 0.03 3%
Monounsaturated Fat 54.65 5465%
Polyunsaturated Fat 10.95 1095%
Carbs 13.16 5%
Fiber 4.54 16%
Sugars 5.19 6%
Protein 28.48 57%
Cholesterol 60.74mg 20%
Sodium 662.75mg 33%
Calcium 236.22mg 30%
Magnesium 73.11mg 19%

% Daily Value*

Potassium 1015.58mg 29%
Iron 3.23mg 23%
Zinc 1.51mg 15%
Phosphorus 239.92mg 34%
Vitamin A 711.1mkg 89%
Thiamin B1 0.28mg 25%
Riboflavin B2 0.2mg 14%
Niacin B3 2.18mg 14%
Vitamin B6 0.53mg 38%
Folic Acid B9 86.01mkg 43%
Vitamin B12 0.51mkg 20%
Vitamin C 22.69mg 28%
Vitamin D 8.01mkg 160%
Vitamin E 10.56mg 88%
Vitamin K 116.07mkg 155%

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

Health score

High
Medium
Low
7.4 /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 4.54   16% DV
Protein 28.48   57% DV
Calcium 236.22mg   30% DV
Magnesium 73.11mg   19% DV
Potassium 1015.58mg   29% DV
Iron 3.23mg   23% DV
Vitamin A 711.1mkg   89% DV
Vitamin C 22.69mg   28% DV

Nutrients with negative impact

Saturated Fat 13.67   68% DV
Trans Fat 0.03   3% DV
Carbs 13.16   5% DV
Sugars 5.19   6% DV
Cholesterol 60.74mg   20% DV
Sodium 662.75mg   33% DV

“This dish is easy to prepare and comes together in a manner of minutes. With minimal planning, you can enjoy this meal any day of the week.” The recipe and photos are courtesy of Linda of Wild Greens & Sardines.

Instructions

Step 1
Pat the fish dry. Season both sides of the fish with salt (season the flesh side with pepper as well). Heat a tablespoon of olive oil in a non-stick pan. When hot, place the fillets skin side down. Cook until the skin is golden brown and crispy, and easily releases from the pan. Flip and cook on the flesh side for another minute until cooked through.
Step 2
Meanwhile, heat another tablespoon of olive oil in a separate pan over medium-high heat. When hot, add the tomatoes and cook a few minutes until they start to soften. Reduce the heat to medium and add the chorizo and olives. Saute another minute or so. Add the arugula and stir until just wilted, 30 seconds.
Step 3
Portion the tomato, arugula, chorizo salad in the center of each plate. Arrange the fish fillets on top of the salad. Stir the pesto and drizzle around the outside of the plate. Sprinkle some chopped pistachios around the plate. Serve immediately.

Arugula Pistachio pesto

Step 4
Crush the garlic with a little sea salt until it forms a paste. Put the pistachios in a food processor and pulse into coarse bits. Add the arugula and continue to pulse until you have a crumbly paste. Scrape into a bowl. Stir in the garlic paste, Parmesan, and olive oil. Whisk to combine.
Suggested sides
  • Warm
    Bread
  • Bean
    Salad
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  • The New York Times
  • Time Magazine
  • bon appetit
  • National Geographic
  • Cooking Light
  • The Alantic
  • The Oprah Magazine

Ingredients

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