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 6

Ingredients

7 skin The Better Fish® Barramundi Skin-on Portion
4 baby artichoke
quartered and blanched
3 garlic clove
peeled and thick sliced
1 stalk leek
white only 5 bias cuts
1 oz lemon juice
1 oz chicken stock
2 oz butter
2 sprigs marjoram
3 radish
cut
3 sprigs parsley
remove from stem, leave whole
2 oz olive oil
split
1 salt
to taste
1 pepper/spice
to taste
Servings

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
  • 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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