Light and Lean
Pistachio-Crusted Barramundi
with Fennel and Orange Salad
- 25m prep
- 15m cook
- Serves 4
Pistachio-Crusted Barramundi
-
RECIPE CREATED BY
Nicole Gaffney -
Pairs With White Wine
-
Perfect for Weekend Lunch
-
Perfect for Family Dinner
Ingredients
½
cup
pistachio
finely chopped
finely chopped
½
cup
panko
1
orange zest
zest from
zest from
salt
4
6
The Better Fish® Barramundi Skinless Fillets
skinless barramundi filets
skinless barramundi filets
3
tablespoons
extra virgin olive oil
plus more for drizzling
plus more for drizzling
4
teaspoons
dijon mustard
5
orange
any variety
any variety
½
fennel bulb
small-medium, plus some fronds for garnish
small-medium, plus some fronds for garnish
¼
red onion
small
small
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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