Pan-Seared Barramundi with Pomegranate Sauce

Cook time:
Serves 4 Ingredients: 4 - Barramundi fillets, skin on or off, 3 tablespoons - Olive oil, 1 - 2 lb. butternut squash peeled, seeded, and cut into large cubes (you can substitute with another hard winter squash such as kabocha, acorn, or delicate), 6 tablespoons - Butter, Salt and pepper to taste, 1 teaspoon - Olive oil, 2 tablespoons - Minced shallots, 1 - Fresh rosemary sprig, 3/4 cup - Dry white wine, 1 1/2 cups - Pomegranate juice, 3 tablespoons - Butter ,
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Pan-Seared Barramundi
with Pomegranate Sauce

  • 20m prep
  • 35m cook
  • Serves 4
    Nicole Gaffney

  • Pairs With Red Wine

  • Perfect for Date Night

  • Perfect for Parties


4 Barramundi The Better Fish® Barramundi Skinless Fillets
skin on or off
3 tablespoons olive oil
2 lb butternut squash
peeled, seeded, and cut into large cubes, you can substitute with another hard winter squash such as kabocha, acorn, or delicate
6 tablespoons butter
1 teaspoon olive oil
2 tablespoons shallot
1 rosemary
¾ cup dry white wine
1.5 cups pomegranate juice
3 tablespoons butter

Nutrition per serving

Calories 594.36kcal 30%
Fat 38.19 55%
Carbs 40.46 16%
Sugars 17.07 19%
Protein 18.98 38%
Sodium 240.92mg 12%
Fiber 4.84 17%

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

Nutrition per serving

Amount per serving

Calories 594.36kcal 30%
Fat 38.19 55%
Saturated Fat 17.72 89%
Monounsaturated Fat 15.95 1595%
Polyunsaturated Fat 2.32 232%
Carbs 40.46 16%
Fiber 4.84 17%
Sugars 17.07 19%
Protein 18.98 38%
Cholesterol 108.63mg 36%
Sodium 240.92mg 12%
Calcium 136.87mg 17%
Magnesium 85.65mg 23%
Potassium 1302.41mg 37%

% Daily Value*

Iron 1.84mg 13%
Zinc 0.47mg 5%
Phosphorus 94.99mg 14%
Vitamin A 7466.34mkg 933%
Thiamin B1 0.24mg 22%
Riboflavin B2 0.07mg 5%
Niacin B3 2.96mg 19%
Vitamin B6 0.4mg 29%
Folic Acid B9 86.04mkg 43%
Vitamin B12 0.05mkg 2%
Vitamin C 48.04mg 60%
Vitamin D 7.65mkg 153%
Vitamin E 6.04mg 50%
Vitamin K 21.95mkg 29%

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

Health score

6.4 /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 4.84   17% DV
Protein 18.98   38% DV
Calcium 136.87mg   17% DV
Magnesium 85.65mg   23% DV
Potassium 1302.41mg   37% DV
Iron 1.84mg   13% DV
Vitamin A 7466.34mkg   933% DV
Vitamin C 48.04mg   60% DV

Nutrients with negative impact

Saturated Fat 17.72   89% DV
Carbs 40.46   16% DV
Sugars 17.07   19% DV
Cholesterol 108.63mg   36% DV
Sodium 240.92mg   12% DV

A colorful fall favorite that’s perfect for entertaining. Thought “puree” was a word reserved for menus at fancy restaurants? Think again. Try this recipe when you have dinner guests over this fall or winter, and prepare for a shower of compliments. The best part? It’s secretly so easy.


Step 1
Place the squash in a large pot and cover with cold water. Bring the water to a boil and simmer for about 20 minutes or until the squash is soft enough to puncture with a fork. Drain the squash and set aside in a bowl.

Now comes the game-changing part of this puree, the brown butter. Melt 6 tablespoons of butter in a medium saucepan. Keep a close eye on it—we’re going for brown butter not burned butter. Continuously whisk the butter as it sizzles, foams, and starts giving off a nutty aroma. Just as it turns brown, take it off the heat.

Pour the brown butter over the squash and season with a pinch of salt and pepper. Use an immersion blender to puree until it’s smooth. Give it a taste, and add more salt and pepper if needed. Set aside.

Step 2
Heat 1 teaspoon of olive oil in a medium saucepan over medium heat. Add the shallots and rosemary and sauté until they’re tender, about 3 minutes. Add the white wine and simmer for about 5 minutes over medium-high heat until very little liquid remains. Add the pomegranate juice and keep it over the heat for about 15 more minutes until there’s only about 3/4 cup liquid left (you can eyeball it.) Strain out the shallots and rosemary, season with salt and pepper and return to the sauce to the pot.Set the pomegranate sauce aside to cool while you cook the fish. When you’re about ready to serve, whisk in 3 tablespoons of butter over low heat. This makes it extra smooth and flavorful (as if we have to sell you on the joys of butter…)
Step 3
Heat 3 tablespoons of olive oil in a large skillet (cast iron is best, but any skillet will work) over medium-high heat. Use paper towels to pat the barramundi fillets very dry, removing as much moisture as you can. Season both sides with salt and pepper. When the oil is hot enough that it’s shimmering and almost smoking (almost!), gently place two fillets in the pan, (skin side down if using skin-on fillets). Let the fillets cook in the hot oil without moving for about 3 minutes.

Test the fish and if it’s not sticking to the pan, it’s ready to flip. If it’s sticking when you try to get a spatula under it, lower the heat and give it another minute. When they’re ready, gently flip the fillets and cook on the other side for another 2-3 minutes. Transfer your finished filets to a plate and repeat with your remaining fillets—you know the drill now

Suggested sides
  • Cheesy Baked
  • Roasted Brussel
  • Cream of
    Broccoli Soup

Season your fish generously & let it absorb.

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Heat a tablespoon of butter and a tablespoon of olive oil in a large pan. Wait until the pan is hot and the butter has fully melted.