Fan Created
Pan-Sautéed Barramundi with Arugula-Pistachio Pesto
and a Wilted Arugula and Chorizo Salad
- 15m prep
- 15m cook
- Serves 4
Pan-Sautéed Barramundi with Arugula-Pistachio Pesto
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RECIPE CREATED BY
Friends & Family -
Pairs With Italian Wine
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Perfect For Weekday Night
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Perfect For Light Dinner
Ingredients
4
barramundi
The Better Fish® Barramundi Skinless Fillets
skin on
skin on
salt
2
tablespoons
olive oil
3
ounces
chorizo sausage
thinly sliced
thinly sliced
20
cherry tomato
1
ounce
pitted black olives
7
ounces
rucola
chopped pistachio
chopped, for garnish
chopped, for garnish
2
garlic clove
sea salt
2
ounces
pistachio
2
ounces
rucola
1
ounce
parmesan cheese
1
cup
extra virgin olive oil
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
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Warm
Bread -
Bean
Salad
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