Pan Seared Barramundi with Artichokes, Leeks and Lemon Butter

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Pan Seared Barramundi with Artichokes, Leeks and Lemon Butter

  • 10m prep
  • 10m cook
  • Serves 1

Ingredients

1 The Better Fish® Barramundi Skin-on Portion
4 baby artichokes
quartered and blanched
3 garlic cloves
peeled and thick sliced
1 stalk leeks
white only 5 bias cuts
1 oz lemon juice
1 oz chicken stock
2 oz butter
2 sprigs marjoram
3 red radishes
cut
3 sprigs parsley
remove from stem, leave whole
2 oz olive oil
split
salt
to taste
pepper
to taste
Servings

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.
  • The New York Times
  • Time Magazine
  • bon appetit
  • National Geographic
  • Cooking Light
  • The Alantic
  • The Oprah Magazine

Ingredients

Ingredients was where

Share List

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.

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