Everyday Staples
Panko Crusted Barramundi
- 20m prep
- 25m cook
- Serves 4

Calories | 707.15kcal | 35% |
---|---|---|
Fat | 17.57 | 25% |
Carbs | 103.09 | 40% |
Sugars | 18.32 | 20% |
Protein | 31.06 | 62% |
Sodium | 751.88mg | 38% |
Fiber | 10.81 | 39% |
* Percent Daily Values based on a 2,000 calorie diet. View all nutrients
Amount per serving
Calories | 707.15kcal | 35% |
---|---|---|
Fat | 17.57 | 25% |
Saturated Fat | 3.16 | 16% |
Trans Fat | 0.01 | 1% |
Monounsaturated Fat | 6.74 | 674% |
Polyunsaturated Fat | 6.41 | 641% |
Carbs | 103.09 | 40% |
Fiber | 10.81 | 39% |
Sugars | 18.32 | 20% |
Protein | 31.06 | 62% |
Cholesterol | 124.37mg | 41% |
Sodium | 751.88mg | 38% |
Calcium | 132.14mg | 17% |
Magnesium | 70.03mg | 19% |
% Daily Value*
Potassium | 1246.44mg | 36% |
---|---|---|
Iron | 4.31mg | 31% |
Zinc | 1.31mg | 13% |
Phosphorus | 196.51mg | 28% |
Vitamin A | 8900.41mkg | 1113% |
Thiamin B1 | 0.46mg | 42% |
Riboflavin B2 | 0.42mg | 30% |
Niacin B3 | 3.38mg | 21% |
Vitamin B6 | 0.56mg | 40% |
Folic Acid B9 | 167.55mkg | 84% |
Vitamin B12 | 0.2mkg | 8% |
Vitamin C | 39.41mg | 49% |
Vitamin D | 8.11mkg | 162% |
Vitamin E | 2.79mg | 23% |
Vitamin K | 108.34mkg | 144% |
* Percent Daily Values based on a 2,000 calorie diet.
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 10.81 | 39% DV |
Protein 31.06 | 62% DV |
Calcium 132.14mg | 17% DV |
Magnesium 70.03mg | 19% DV |
Potassium 1246.44mg | 36% DV |
Iron 4.31mg | 31% DV |
Vitamin A 8900.41mkg | 1113% DV |
Vitamin C 39.41mg | 49% DV |
Nutrients with negative impact
Saturated Fat 3.16 | 16% DV |
Trans Fat 0.01 | 1% DV |
Carbs 103.09 | 40% DV |
Sugars 18.32 | 20% DV |
Cholesterol 124.37mg | 41% DV |
Sodium 751.88mg | 38% DV |
Or as we like to call it, the crispy crowd pleaser. This crispy, flavorful Panko Crusted Barramundi is sure to be an easy go-to for dinner al fresco. Turn it into a crowd-pleasing appetizer by slicing the barramundi fillets into bite-size pieces and following the same recipe!
Now comes the game-changing part of this puree, the brown butter. Melt 6 tablespoons of butter in a medium saucepan. Keep a close eye on it—we’re going for brown butter not burned butter. Continuously whisk the butter as it sizzles, foams, and starts giving off a nutty aroma. Just as it turns brown, take it off the heat.
Pour the brown butter over the squash and season with a pinch of salt and pepper. Use an immersion blender to puree until it’s smooth. Give it a taste, and add more salt and pepper if needed. Set aside.
Use paper towels to pat each barramundi fillet very dry, then season with salt and pepper on both sides. One at a time, take the filets through the breading station: press the filets into the flour bowl to lightly coat both sides. Shake off any excess. Coat the filets with egg, allowing the excess to drip off. Then press each fillet into the breadcrumbs to coat both sides. By the last filet, you’ll be a total pro.
Heat about ½ inch of vegetable oil in a large, heavy bottomed frying pan (cast iron is best) over medium-high heat. Working in batches, place one or two fillets in the pan at a time. Cook for about two minutes on each side until both sides are golden and crisp.
Set each plat
Explore all of our delicious barramundi bites on the recipes page.
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