Health Focused
Pumpkin Seed-Encrusted
Barramundi Sandwich
- 10m prep
- 8m cook
- Serves 2
Pumpkin Seed-Encrusted
-
RECIPE CREATED BY
Friends & Family -
Pairs with Smoothie
-
Perfect for Lunch
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Perfect for Families
Ingredients
½
cup
mayonnaise
2
teaspoons
tarragon
chopped
chopped
½
shallot
small, about 2 teaspoons finely diced
small, about 2 teaspoons finely diced
1
salt
1
(12-oz)
The Better Fish® Barramundi Skinless Fillets
defrosted
defrosted
2
egg
whites only
whites only
¾
cup
pumpkin seed
roughly chopped
roughly chopped
2
tablespoons
vegetable oil
2
brioche loaf
or hamburger buns, toasted
or hamburger buns, toasted
1
tomato
small, sliced
small, sliced
1
leaf lettuce
1
frozen french fries
or sweet potato fries, if desired
or sweet potato fries, if desired
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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