Pan Seared Barramundi with Roasted Tomatoes, Dill and Fennel

Cook time:
Serves 2 Ingredients: 2 - 6-ounce barramundi fillets , 2 - plum tomatoes, 1 - fennel bulb, 2 bunches - freshly picked dill, roughly chopped, 1 - lemon, juiced, 1 teaspoon - Kosher salt, 1 teaspoon - sugar, 1/2 teaspoon - minced garlic (1 clove), 1 teaspoon - balsamic vinegar, 2 teaspoons - olive oil, 1 tablespoon - canola oil, for sautéing,
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Chef Inspired

Pan Seared Barramundi
with Roasted Tomatoes and Fennel

  • 20m prep
  • 10m cook
  • Serves 2
  • 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
1 fresh lemon juice
juiced
1 teaspoon kosher salt
1 teaspoon sugar
½ teaspoon minced garlic
minced
1 teaspoon balsamic vinegar
2 teaspoons olive oil
1 tablespoon rapeseed oil
for sautéing
Servings

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
  • Pasta
  • Spinach
    Salad
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