Chef Inspired
Pan Seared Barramundi
with Roasted Tomatoes and Fennel
- 20m prep
- 10m cook
- Serves 2
Pan Seared Barramundi
-
RECIPE CREATED BY
Stephen Yen -
Pairs with White Wine
-
Perfect for Weeknights
-
Perfect for Couples
Ingredients
2
6-ounce
The Better Fish® Barramundi Skinless Fillets
2
plum tomato
1
fennel bulb
2
bunches
dill
freshly picked, roughly chopped
freshly picked, roughly chopped
1
fresh lemon juice
juiced
juiced
1
teaspoon
kosher salt
1
teaspoon
sugar
½
teaspoon
minced garlic
minced
minced
1
teaspoon
balsamic vinegar
2
teaspoons
olive oil
1
tablespoon
rapeseed oil
for sautéing
for sautéing
Nutrition per serving
| Calories | 330.74kcal | 17% |
|---|---|---|
| Fat | 13.96 | 20% |
| Carbs | 17.17 | 7% |
| Sugars | 9.27 | 10% |
| Protein | 35.31 | 71% |
| Sodium | 1067.97mg | 53% |
| Fiber | 4.98 | 18% |
* Percent Daily Values based on a 2,000 calorie diet. View all nutrients
Nutrition per serving
Amount per serving
| Calories | 330.74kcal | 17% |
|---|---|---|
| Fat | 13.96 | 20% |
| Saturated Fat | 2.16 | 11% |
| Trans Fat | 0.03 | 3% |
| Monounsaturated Fat | 8.08 | 808% |
| Polyunsaturated Fat | 2.69 | 269% |
| Carbs | 17.17 | 7% |
| Fiber | 4.98 | 18% |
| Sugars | 9.27 | 10% |
| Protein | 35.31 | 71% |
| Cholesterol | 85.05mg | 28% |
| Sodium | 1067.97mg | 53% |
| Calcium | 133.93mg | 17% |
| Magnesium | 42.7mg | 11% |
% Daily Value*
| Potassium | 1410.96mg | 40% |
|---|---|---|
| Iron | 2.81mg | 20% |
| Zinc | 0.59mg | 6% |
| Phosphorus | 92.85mg | 13% |
| Vitamin A | 1095.36mkg | 137% |
| Thiamin B1 | 0.06mg | 5% |
| Riboflavin B2 | 0.13mg | 9% |
| Niacin B3 | 1.55mg | 10% |
| Vitamin B6 | 0.16mg | 11% |
| Folic Acid B9 | 84.39mkg | 42% |
| Vitamin B12 | 0mkg | 0% |
| Vitamin C | 53.34mg | 67% |
| Vitamin D | 15.31mkg | 306% |
| Vitamin E | 2.92mg | 24% |
| Vitamin K | 86.09mkg | 115% |
* Percent Daily Values based on a 2,000 calorie diet.
Health score
High
Medium
Low
9.2/10
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 4.98 | 18% DV |
| Protein 35.31 | 71% DV |
| Calcium 133.93mg | 17% DV |
| Magnesium 42.7mg | 11% DV |
| Potassium 1410.96mg | 40% DV |
| Iron 2.81mg | 20% DV |
| Vitamin A 1095.36mkg | 137% DV |
| Vitamin C 53.34mg | 67% DV |
Nutrients with negative impact
| Saturated Fat 2.16 | 11% DV |
| Trans Fat 0.03 | 3% DV |
| Carbs 17.17 | 7% DV |
| Sugars 9.27 | 10% DV |
| Cholesterol 85.05mg | 28% DV |
| Sodium 1067.97mg | 53% DV |
Seasonal delight in every bite. Taste the freshness of winter flavors moving into spring with this easy-to-prep Pan Seared Barramundi with Roasted Tomatoes, Dill and Fennel.
Recipe created by Chef Stephen Yen. Food styling and photography by Kristen Phillips.
Instructions
Step 1
Slice plum tomato into quarters, season with 2 teaspoons of olive oil, minced garlic, balsamic vinegar, 1 teaspoon of salt, and 1 teaspoon of sugar, place into oven at 450 degrees F for 30 minutes. Using a mandolin, shave the fennel bulb into very thin (~1 cm) slices and place into ice water until you are ready to use it.
Step 2
Place thawed barramundi fillets on paper towels. Sprinkle Kosher salt over the fish to season and ensure that the fish is dry.
Step 3
Heat a sauté pan over high heat, add 1 tablespoon of canola or similar blended oil. Place fish gently into the pan, and turn heat down to medium high heat. You want to get a nice sear for about 2 mins before flipping the fish.
Step 4
Once turned, the fish will only need about 1 minute to finish cooking. Use a cake tester to pierce into the fish, and then touch the cake tester to just under your bottom lip. When it feels slightly warm, remove from the heat.
Step 5
Place the fish down in the middle of the plate, roasted tomatoes at 11 o’clock.
Step 6
Toss the shaved fennel, dill, olive oil, lemon juice and salt in a bowl and then place on top of the fish to garnish. Serve immediately.
Suggested sides
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Pasta
-
Spinach
Salad
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