Family-Friendly
Pan-Seared Cumin-Lime
Barramundi Rice Bowls
- 20m prep
- 10m cook
- Serves 4
Pan-Seared Cumin-Lime
-
RECIPE CREATED BY
Friends & Family -
Pairs with Hibiscus Tea
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Perfect for Lunch to Go
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Perfect for Desk Dining
Ingredients
2
6-8
The Better Fish® Barramundi Skinless Fillets
skin-on
skin-on
3
teaspoons
extra virgin olive oil
divided
divided
2
teaspoons
cumin
preferably fresh ground
preferably fresh ground
1
fresh lime juice
large, juiced
large, juiced
¼
teaspoon
sea salt
1
garlic clove
large, minced
large, minced
2
cups
microwave brown rice
2
cups
black bean
cooked
cooked
½
cup
salsa
1
avocado
large, diced
large, diced
1
cups
red cabbage
shredded, or any leafy green
shredded, or any leafy green
fresh lime juice
cilantro (coriander herb)
for garnish
for garnish
Nutrition per serving
| Calories | 642.34kcal | 32% |
|---|---|---|
| Fat | 13.12 | 19% |
| Carbs | 93.1 | 36% |
| Sugars | 4.56 | 5% |
| Protein | 41.4 | 83% |
| Sodium | 372.5mg | 19% |
| Fiber | 19.73 | 70% |
* Percent Daily Values based on a 2,000 calorie diet. View all nutrients
Nutrition per serving
Amount per serving
| Calories | 642.34kcal | 32% |
|---|---|---|
| Fat | 13.12 | 19% |
| Saturated Fat | 2.1 | 11% |
| Monounsaturated Fat | 6.55 | 655% |
| Polyunsaturated Fat | 1.73 | 173% |
| Carbs | 93.1 | 36% |
| Fiber | 19.73 | 70% |
| Sugars | 4.56 | 5% |
| Protein | 41.4 | 83% |
| Cholesterol | 42.53mg | 14% |
| Sodium | 372.5mg | 19% |
| Calcium | 172.38mg | 22% |
| Magnesium | 189.89mg | 51% |
| Potassium | 2074.14mg | 59% |
% Daily Value*
| Iron | 6.48mg | 46% |
|---|---|---|
| Zinc | 3.95mg | 40% |
| Phosphorus | 385.47mg | 55% |
| Vitamin A | 147.28mkg | 18% |
| Thiamin B1 | 0.93mg | 85% |
| Riboflavin B2 | 0.27mg | 19% |
| Niacin B3 | 3.04mg | 19% |
| Vitamin B6 | 0.49mg | 35% |
| Folic Acid B9 | 467.66mkg | 234% |
| Vitamin B12 | 0mkg | 0% |
| Vitamin C | 20.72mg | 26% |
| Vitamin D | 7.65mkg | 153% |
| Vitamin E | 1.98mg | 17% |
| Vitamin K | 26.25mkg | 35% |
* Percent Daily Values based on a 2,000 calorie diet.
Health score
High
Medium
Low
9.7
/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 19.73 | 70% DV |
| Protein 41.4 | 83% DV |
| Calcium 172.38mg | 22% DV |
| Magnesium 189.89mg | 51% DV |
| Potassium 2074.14mg | 59% DV |
| Iron 6.48mg | 46% DV |
| Vitamin A 147.28mkg | 18% DV |
| Vitamin C 20.72mg | 26% DV |
Nutrients with negative impact
| Saturated Fat 2.1 | 11% DV |
| Carbs 93.1 | 36% DV |
| Sugars 4.56 | 5% DV |
| Cholesterol 42.53mg | 14% DV |
| Sodium 372.5mg | 19% DV |
A satisfyingly simple dish you’ll keep in rotation all year round! Pan-Seared Cumin-Lime Barramundi Rice Bowls feature flavorful marinated barramundi layered with brown rice, black beans, and a variety of toppings for a healthy lunch or dinner ready in just 30 minutes!.. Think you can’t bring fish to work for fear of offending colleagues’ olfactories? Not so! Barramundi is beloved by chefs and home cooks for its distinctly “non-fishy” scent. Recipe, food styling and photography by Lindsey Johnson of Cafe Johnsonia.
Instructions
Step 1
Place the Barramundi fillets in a shallow dish. Drizzle both sides of the fillets with 2 teaspoons of the olive oil. Sprinkle both sides evenly with cumin, sea salt, and garlic. Squeeze the lime juice over the fillets. Set aside for a few minutes to marinate, or cover and refrigerate up to 30 minutes.
Step 2
Preheat a non-stick skillet over medium-high heat. Add the remaining 1 teaspoon of olive oil and swirl the pan to distribute the oil evenly. Place the fillets, skin-side down in the pan. Lower heat a bit, if necessary, and cook for about 5 minutes. Turn fillets over and cook for another 3-5 minutes, or until fish is thoroughly cooked through. (It will flake easily with a fork and will no longer be opaque.)
Step 3
Transfer to a plate and keep warm until ready to assemble rice bowls.
Step 4
Place ½ cup cooked rice each into four large bowls. Top the rice in each bowl with ½ cup black beans. Next top with ½ each of a Barramundi fillet, about 2 ounces for each bowl. Top with the desired amount of fresh salsa, diced avocado, shredded red cabbage, and cilantro. Squeeze with a little fresh lime juice right before serving.
Suggested sides
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Elotes
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Spinach
Salad
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