Pistachio Crusted Barramundi with Fennel and Orange Salad

Cook time:
Serves 4 Ingredients: 1/2 cup - Unsalted shelled pistachios, finely chopped , 1/2 cup - Panko bread crumbs, Zest from 1 orange, Salt and pepper to taste, 4 - 6 ounce boneless, skinless barramundi filets, 3 tablespoons - Extra virgin olive oil, plus more for drizzling, 4 teaspoons - Dijon mustard, 5 - Oranges, any variety , 1/2 - Small-medium fennel bulb, plus some fronds for garnish, 1/4 - Small red onion,
Recipes Where to Buy
Light and Lean

Pistachio-Crusted Barramundi
with Fennel and Orange Salad

  • 25m prep
  • 15m cook
  • Serves 4
  • RECIPE CREATED BY
    Nicole Gaffney

  • Pairs With White Wine

  • Perfect for Weekend Lunch

  • Perfect for Family Dinner

Ingredients

½ cup pistachio
finely chopped
½ cup panko
1 orange zest
zest from
salt
4 6 The Better Fish® Barramundi Skinless Fillets
skinless barramundi filets
3 tablespoons extra virgin olive oil
plus more for drizzling
4 teaspoons dijon mustard
5 orange
any variety
½ fennel bulb
small-medium, plus some fronds for garnish
¼ red onion
small
Servings

Nutrition per serving

Calories 376.26kcal 19%
Fat 19.4 28%
Carbs 30.52 12%
Sugars 16.99 19%
Protein 22.37 45%
Sodium 260.56mg 13%
Fiber 6.89 25%

* Percent Daily Values based on a 2,000 calorie diet. View all nutrients

Nutrition per serving

Amount per serving

Calories 376.26kcal 19%
Fat 19.4 28%
Saturated Fat 2.94 15%
Monounsaturated Fat 11.44 1144%
Polyunsaturated Fat 3.43 343%
Carbs 30.52 12%
Fiber 6.89 25%
Sugars 16.99 19%
Protein 22.37 45%
Cholesterol 42.65mg 14%
Sodium 260.56mg 13%
Calcium 104.69mg 13%
Magnesium 40.29mg 11%
Potassium 862.14mg 25%

% Daily Value*

Iron 1.19mg 9%
Zinc 0.54mg 5%
Phosphorus 114.43mg 16%
Vitamin A 213.7mkg 27%
Thiamin B1 0.27mg 25%
Riboflavin B2 0.1mg 7%
Niacin B3 0.86mg 5%
Vitamin B6 0.37mg 26%
Folic Acid B9 63.43mkg 32%
Vitamin B12 0mkg 0%
Vitamin C 88.52mg 111%
Vitamin D 7.65mkg 153%
Vitamin E 2.43mg 20%
Vitamin K 25.25mkg 34%

* Percent Daily Values based on a 2,000 calorie diet.

Health score

High
Medium
Low
9.2 /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 6.89   25% DV
Protein 22.37   45% DV
Calcium 104.69mg   13% DV
Magnesium 40.29mg   11% DV
Potassium 862.14mg   25% DV
Iron 1.19mg   9% DV
Vitamin A 213.7mkg   27% DV
Vitamin C 88.52mg   111% DV

Nutrients with negative impact

Saturated Fat 2.94   15% DV
Carbs 30.52   12% DV
Sugars 16.99   19% DV
Cholesterol 42.65mg   14% DV
Sodium 260.56mg   13% DV

This light and healthy dish showcases citrus for a varied flavor profile.

Instructions

Step 1
Preheat the oven to 400 degrees F and line a baking sheet with parchment paper to prevent sticking. In a small bowl, combine the pistachios, bread crumbs and orange zest. Season with salt and pepper, then mix until the zest is evenly distributed.
Step 2
Pat the barramundi fillets dry and season both sides with salt and pepper. Drizzle a small amount of olive oil on the prepared baking sheet, then place the filets on top, leaving at least two inches between them.
Step 3
Smear one teaspoon of dijon mustard on the top side of each filet, then divide the pistachio mixture evenly amongst each. Gently press the mixture down to form a crust, then drizzle with a little bit of olive oil.
Step 4
Bake for about 10-15 minutes (depending on thickness), or until the fish is opaque in the middle and easily flakes apart. Be careful not to overcook.
Step 5
While the fish is cooking, prepare the salad. Slice the top and bottom off each orange to reveal the flesh. Place the oranges cut side down on a cutting board and use your knife remove the peel and as much white pith as possible. Turn the peeled oranges on their sides and slice into rounds.
Step 6
Use a sharp knife or mandolin to shave the fennel and red onion into very thin slices. Arrange the oranges, fennel and red onion on a platter, layering the fennel and onion in between the slices of orange. Season well with salt and pepper, then drizzle 3 tablespoons olive oil over top. When the fish is cooked through, use a spatula to carefully remove each filet from the baking sheet and place over the fennel orange salad. Garnish with scattered fennel fronds. Serve immediately.
Suggested sides
  • Roasted
    Veggies
  • Lentil
    Soup
CHEF TIP

Season your fish generously and let it absorb.

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Ingredients

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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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