Chef Inspired
Pan Seared Barramundi with Artichokes, Leeks and Lemon Butter
- 10m prep
- 10m cook
- Serves 1
-
RECIPE CREATED BY
Kelly Armetta
Ingredients
1
The Better Fish® Barramundi Skin-on Portion
4
baby artichokes
quartered and blanched
quartered and blanched
3
garlic cloves
peeled and thick sliced
peeled and thick sliced
1
stalk
leeks
white only 5 bias cuts
white only 5 bias cuts
1
oz
lemon juice
1
oz
chicken stock
2
oz
butter
2
sprigs
marjoram
3
red radishes
cut
cut
3
sprigs
parsley
remove from stem, leave whole
remove from stem, leave whole
2
oz
olive oil
split
split
salt
to taste
to taste
pepper
to taste
to taste
Nutrition per serving
| Calories | 1102.04kcal | 55% |
|---|---|---|
| Fat | 103.57 | 148% |
| Carbs | 45.02 | 17% |
| Sugars | 13.39 | 15% |
| Protein | 11.73 | 23% |
| Sodium | 1817.04mg | 91% |
| Fiber | 15.27 | 55% |
* Percent Daily Values based on a 2,000 calorie diet. View all nutrients
Nutrition per serving
Amount per serving
| Calories | 1102.04kcal | 55% |
|---|---|---|
| Fat | 103.57 | 148% |
| Saturated Fat | 36.64 | 183% |
| Monounsaturated Fat | 54.85 | 5485% |
| Polyunsaturated Fat | 7.99 | 799% |
| Carbs | 45.02 | 17% |
| Fiber | 15.27 | 55% |
| Sugars | 13.39 | 15% |
| Protein | 11.73 | 23% |
| Cholesterol | 122.76mg | 41% |
| Sodium | 1817.04mg | 91% |
| Calcium | 201.98mg | 25% |
| Magnesium | 40.83mg | 11% |
| Potassium | 384.62mg | 11% |
% Daily Value*
| Iron | 5.09mg | 36% |
|---|---|---|
| Zinc | 0.48mg | 5% |
| Phosphorus | 80.83mg | 12% |
| Vitamin A | 1213.47mkg | 152% |
| Thiamin B1 | 0.1mg | 9% |
| Riboflavin B2 | 0.1mg | 7% |
| Niacin B3 | 1.08mg | 7% |
| Vitamin B6 | 0.39mg | 28% |
| Folic Acid B9 | 80.99mkg | 40% |
| Vitamin B12 | 0.1mkg | 4% |
| Vitamin C | 57.46mg | 72% |
| Vitamin D | 0mkg | 0% |
| Vitamin E | 10.38mg | 87% |
| Vitamin K | 137.59mkg | 183% |
* Percent Daily Values based on a 2,000 calorie diet.
Health score
High
Medium
Low
4.6
/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 15.27 | 55% DV |
| Protein 11.73 | 23% DV |
| Calcium 201.98mg | 25% DV |
| Magnesium 40.83mg | 11% DV |
| Potassium 384.62mg | 11% DV |
| Iron 5.09mg | 36% DV |
| Vitamin A 1213.47mkg | 152% DV |
| Vitamin C 57.46mg | 72% DV |
Nutrients with negative impact
| Saturated Fat 36.64 | 183% DV |
| Carbs 45.02 | 17% DV |
| Sugars 13.39 | 15% DV |
| Cholesterol 122.76mg | 41% DV |
| Sodium 1817.04mg | 91% DV |
Instructions
Step 1
Pre heat oven to 375F degrees.
Step 2
Heat a non-stick skillet with 1 oz of olive oil.
Step 3
Pat dry barramundi filets and season flesh side only with salt and pepper.
Step 4
Add fish to pan skin side down and lightly press fish into pan, sear for 2 minutes, turn over.
Step 5
Add radishes and parsley leaves to pan. Place pan into oven and roast for 4-5 minutes.
Step 6
Meanwhile, heat another small sauté pan with butter, stock (water), artichokes, garlic, marjoram sprigs and leeks.
Step 7
Gently poach vegetables in butter and add lemon juice, salt and pepper.
Step 8
Once leeks and garlic are tender, remove from heat.
Step 9
Plate as in photo.
