Chef Inspired
Pan Seared Barramundi with Artichokes, Leeks and Lemon Butter
- 10m prep
- 10m cook
- Serves 6
-
RECIPE CREATED BY
Kelly Armetta
Ingredients
7
skin
The Better Fish® Barramundi Skin-on Portion
4
baby artichoke
quartered and blanched
quartered and blanched
3
garlic clove
peeled and thick sliced
peeled and thick sliced
1
stalk
leek
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
radish
cut
cut
3
sprigs
parsley
remove from stem, leave whole
remove from stem, leave whole
2
oz
olive oil
split
split
1
salt
to taste
to taste
1
pepper/spice
to taste
to taste
Nutrition per serving
| Calories | 214.86kcal | 11% |
|---|---|---|
| Fat | 18.4 | 26% |
| Carbs | 7.5 | 3% |
| Sugars | 2.23 | 2% |
| Protein | 7.34 | 15% |
| Sodium | 314.18mg | 16% |
| Fiber | 2.55 | 9% |
* Percent Daily Values based on a 2,000 calorie diet. View all nutrients
Nutrition per serving
Amount per serving
| Calories | 214.86kcal | 11% |
|---|---|---|
| Fat | 18.4 | 26% |
| Saturated Fat | 6.53 | 33% |
| Monounsaturated Fat | 9.14 | 914% |
| Polyunsaturated Fat | 1.33 | 133% |
| Carbs | 7.5 | 3% |
| Fiber | 2.55 | 9% |
| Sugars | 2.23 | 2% |
| Protein | 7.34 | 15% |
| Cholesterol | 34.63mg | 12% |
| Sodium | 314.18mg | 16% |
| Calcium | 35.65mg | 4% |
| Magnesium | 6.8mg | 2% |
| Potassium | 163.33mg | 5% |
% Daily Value*
| Iron | 0.85mg | 6% |
|---|---|---|
| Zinc | 0.08mg | 1% |
| Phosphorus | 13.47mg | 2% |
| Vitamin A | 202.24mkg | 25% |
| Thiamin B1 | 0.02mg | 2% |
| Riboflavin B2 | 0.02mg | 1% |
| Niacin B3 | 0.18mg | 1% |
| Vitamin B6 | 0.06mg | 4% |
| Folic Acid B9 | 13.5mkg | 7% |
| Vitamin B12 | 0.02mkg | 1% |
| Vitamin C | 9.58mg | 12% |
| Vitamin D | 2.55mkg | 51% |
| Vitamin E | 1.73mg | 14% |
| Vitamin K | 22.93mkg | 31% |
* Percent Daily Values based on a 2,000 calorie diet.
Health score
High
Medium
Low
6.1/10
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 2.55 | 9% DV |
| Protein 7.34 | 15% DV |
| Calcium 35.65mg | 4% DV |
| Magnesium 6.8mg | 2% DV |
| Potassium 163.33mg | 5% DV |
| Iron 0.85mg | 6% DV |
| Vitamin A 202.24mkg | 25% DV |
| Vitamin C 9.58mg | 12% DV |
Nutrients with negative impact
| Saturated Fat 6.53 | 33% DV |
| Carbs 7.5 | 3% DV |
| Sugars 2.23 | 2% DV |
| Cholesterol 34.63mg | 12% DV |
| Sodium 314.18mg | 16% DV |
Instructions
Step 1
Pre heat oven to 375 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
