Pumpkin Seed-Encrusted Barramundi Sandwich

Cook time:
Serves 2 Ingredients: 1/2 cup - mayonnaise, 2 teaspoons - fresh tarragon, chopped , 1/2 - small shallot, about 2 teaspoons finely diced , Salt and pepper, 1 - (12-oz) Australis Barramundi fillets, defrosted, 2 - eggs, whites only, 3/4 cup - pumpkin seeds, roughly chopped, 2 tablespoons - vegetable or olive oil, 2 - brioche or hamburger buns, toasted, 1 - small tomato, sliced, Lettuce leaves, French fries or sweet potato fries, if desired,
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Health Focused

Pumpkin Seed-Encrusted
Barramundi Sandwich

  • 10m prep
  • 8m cook
  • Serves 2
  • RECIPE CREATED BY
    Friends & Family

  • Pairs with Smoothie

  • Perfect for Lunch

  • Perfect for Families

Ingredients

½ cup mayonnaise
2 teaspoons tarragon
chopped
½ shallot
small, about 2 teaspoons finely diced
1 salt
1 (12-oz) The Better Fish® Barramundi Skinless Fillets
defrosted
2 egg
whites only
¾ cup pumpkin seed
roughly chopped
2 tablespoons vegetable oil
2 brioche loaf
or hamburger buns, toasted
1 tomato
small, sliced
1 leaf lettuce
1 frozen french fries
or sweet potato fries, if desired
Servings

Nutrition per serving

Calories 2118.42kcal 106%
Fat 120.92 173%
Carbs 171.39 66%
Sugars 34.24 38%
Protein 77.5 155%
Sodium 2028.84mg 101%
Fiber 18.41 66%

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

Nutrition per serving

Amount per serving

Calories 2118.42kcal 106%
Fat 120.92 173%
Saturated Fat 35.47 177%
Trans Fat 0.03 3%
Monounsaturated Fat 21.21 2121%
Polyunsaturated Fat 36.56 3656%
Carbs 171.39 66%
Fiber 18.41 66%
Sugars 34.24 38%
Protein 77.5 155%
Cholesterol 521.73mg 174%
Sodium 2028.84mg 101%
Calcium 78.97mg 10%
Magnesium 161.53mg 43%

% Daily Value*

Potassium 1074.73mg 31%
Iron 3.73mg 27%
Zinc 2.72mg 27%
Phosphorus 426.58mg 61%
Vitamin A 1060.08mkg 133%
Thiamin B1 0.14mg 13%
Riboflavin B2 0.32mg 23%
Niacin B3 1.76mg 11%
Vitamin B6 0.22mg 16%
Folic Acid B9 61.14mkg 31%
Vitamin B12 0.39mkg 16%
Vitamin C 12.97mg 16%
Vitamin D 16.21mkg 324%
Vitamin E 9.48mg 79%
Vitamin K 84.91mkg 113%

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

Health score

High
Medium
Low
5.9/10

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 18.41   66% DV
Protein 77.5   155% DV
Calcium 78.97mg   10% DV
Magnesium 161.53mg   43% DV
Potassium 1074.73mg   31% DV
Iron 3.73mg   27% DV
Vitamin A 1060.08mkg   133% DV
Vitamin C 12.97mg   16% DV

Nutrients with negative impact

Saturated Fat 35.47   177% DV
Trans Fat 0.03   3% DV
Carbs 171.39   66% DV
Sugars 34.24   38% DV
Cholesterol 521.73mg   174% DV
Sodium 2028.84mg   101% DV

Saving you from sad lunch day. This easy-to-prep and cook Pumpkin Seed Encrusted Barramundi Sandwich will definitely help you revive your weekday lunch prep. Recipe and photos by Linda Schneider of Wild Greens & Sardines.

Instructions

Step 1
Combine the mayonnaise, tarragon, and shallot in a bowl. Season with salt and pepper. Stir to combine.
Step 2
Pat barramundi fillets dry with paper towels. Season with salt and pepper. Whisk the egg whites until frothy, about 30 seconds. Dip and coat fillets in egg whites. Next, coat and press pumpkin seeds to fillets on both sides.
Step 3
Heat the oil over medium heat. When hot, add the fish and cook for 2 minutes. Flip and cook another 2 minutes. Repeat in batches as needed.
Step 4
Spread the tarragon-mayonnaise on each bun. Toast them under the broiler for 30 seconds to 1 minute, if you’d like. Stack the barramundi, tomato slices, and lettuce. Serve with French fries or sweet potato fries, if desired.
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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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