Panko Crusted Barramundi with Sweet Potato Fries

Cook time:
Serves 4 Ingredients: 4 - 6-ounce barramundi fillets
, Vegetable oil for frying , 1 cup - All purpose flour, 3 cups - Panko breadcrumbs, 2 - Large eggs, 1/2 teaspoon - Cayenne pepper , Lemon wedges for serving , 3-4 - Medium sweet potatoes (about 1 ½ lbs), scrubbed clean and dried, 3 tablespoons - Vegetable oil
, Kosher salt and freshly cracked black pepper, to taste, 1/4 cup - Red wine vinegar
, 1 tablespoon - Sugar, 2 tsp. - Sugar , 1/2 teaspoon - Salt, 1/2 teaspoon - Celery seed
, 4 cups - Shredded cabbage (green, purple or a mixture of both)
, 1 cup - Grated or julienned carrots, 3 - Scallions, thinly sliced ,
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Everyday Staples

Panko Crusted Barramundi

  • 20m prep
  • 25m cook
  • Serves 4
  • RECIPE CREATED BY
    Nicole Gaffney

  • Pairs With Cold beer

  • Perfect for Family Dinner

  • Perfect for Parties

Ingredients

4 barramundi The Better Fish® Barramundi Skinless Fillets
vegetable oil
frying
1 cup all purpose enriched bleached flour
3 cups panko
2 egg
large
½ teaspoon ground cayenne pepper
lemon wedge
for serving
3 sweet potato
medium, scrubbed clean and dried
3 tablespoons vegetable oil
kosher salt
¼ cup red wine vinegar
1 tablespoon sugar
2 tsp sugar
½ teaspoon salt
½ teaspoon celery seed
4 cups green cabbage
shredded, green, purple or a mixture of both
1 cup carrot
grated or julienned
3 spring onion
thinly sliced
Servings

Nutrition per serving

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

Nutrition per serving

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 score

High
Medium
Low
8.6 /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 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!

Instructions

Make the Potatoes

Step 1
Preheat the oven to 425℉. Slice the sweet potatoes to make long fries. Spread the fries out on a parchment-lined baking sheet and drizzle with 3 tablespoons vegetable oil. Season with salt and pepper, then toss to coat. Bake for about 20-25 minutes, or until golden brown and crisp.

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.

Prep the Slaw

Step 2
While the fries are baking, whisk together the red wine vinegar, sugar, salt and celery seed in a large bowl and set aside. Right before you serve, add the cabbage, carrots and scallions to the the vinegar mixture and toss to coat. There you have it, tasty homemade vinegar slaw!

Cook the Barramundi

Step 3
Prepare the breading station by pouring the flour into one large, shallow bowl and the panko breadcrumbs into a second large, shallow bowl. Season the breadcrumbs with salt and ½ teaspoon of cayenne pepper. Crack the eggs into another shallow bowl, season with salt and pepper and whisk to combine. Breading station, assembled!

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

Suggested sides
  • Cheesy Baked
    Potato
  • Roasted Brussel
    Sprouts
  • Cream of
    Broccoli Soup
CHEF TIP

Before cooking, make sure to pat the fish very dry.

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Ingredients

Ingredients was where

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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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