Family-Friendly
Quick Panko Baked Barramundi
with Yogurt Onion Dip
- 10m prep
- 12m cook
- Serves 4
Quick Panko Baked Barramundi
-
RECIPE CREATED BY
Kelly Armetta -
Pairs with Fizzy Apple Cider
-
Perfect for Weeknights
-
Perfect for Families
Ingredients
12
oz
The Better Fish® Barramundi Skinless Fillets
¼
cup
panko
2
tablespoons
olive oil
1
lemon juice
1
teaspoon
dried oregano
8
leaves
parsley
chopped
chopped
2
tablespoons
yogurt
1
stalk
spring onion
chopped
chopped
1
teaspoon
red onion
finely chopped
finely chopped
1
tomato
sliced
sliced
½
cucumber
sliced
sliced
8
slices
multigrain bread
4
leaves
iceberg lettuce
salt
Nutrition per serving
| Calories | 316.43kcal | 16% |
|---|---|---|
| Fat | 9.63 | 14% |
| Carbs | 35.4 | 14% |
| Sugars | 4.77 | 5% |
| Protein | 23.73 | 47% |
| Sodium | 481.99mg | 24% |
| Fiber | 6.07 | 22% |
* Percent Daily Values based on a 2,000 calorie diet. View all nutrients
Nutrition per serving
Amount per serving
| Calories | 316.43kcal | 16% |
|---|---|---|
| Fat | 9.63 | 14% |
| Saturated Fat | 1.61 | 8% |
| Monounsaturated Fat | 5.28 | 528% |
| Polyunsaturated Fat | 0.81 | 81% |
| Carbs | 35.4 | 14% |
| Fiber | 6.07 | 22% |
| Sugars | 4.77 | 5% |
| Protein | 23.73 | 47% |
| Cholesterol | 43.54mg | 15% |
| Sodium | 481.99mg | 24% |
| Calcium | 222.14mg | 28% |
| Magnesium | 11.2mg | 3% |
| Potassium | 450.94mg | 13% |
% Daily Value*
| Iron | 4.26mg | 30% |
|---|---|---|
| Zinc | 0.2mg | 2% |
| Phosphorus | 26.01mg | 4% |
| Vitamin A | 116.14mkg | 15% |
| Thiamin B1 | 0.03mg | 3% |
| Riboflavin B2 | 0.03mg | 2% |
| Niacin B3 | 0.28mg | 2% |
| Vitamin B6 | 0.05mg | 4% |
| Folic Acid B9 | 15.54mkg | 8% |
| Vitamin B12 | 0.03mkg | 1% |
| Vitamin C | 10.9mg | 14% |
| Vitamin D | 7.66mkg | 153% |
| Vitamin E | 1.32mg | 11% |
| Vitamin K | 29.68mkg | 40% |
* Percent Daily Values based on a 2,000 calorie diet.
Health score
High
Medium
Low
9.3
/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 6.07 | 22% DV |
| Protein 23.73 | 47% DV |
| Calcium 222.14mg | 28% DV |
| Magnesium 11.2mg | 3% DV |
| Potassium 450.94mg | 13% DV |
| Iron 4.26mg | 30% DV |
| Vitamin A 116.14mkg | 15% DV |
| Vitamin C 10.9mg | 14% DV |
Nutrients with negative impact
| Saturated Fat 1.61 | 8% DV |
| Carbs 35.4 | 14% DV |
| Sugars 4.77 | 5% DV |
| Cholesterol 43.54mg | 15% DV |
| Sodium 481.99mg | 24% DV |
This Panko-baked barramundi sandwich is a great way to elevate a family meal without getting too fussy. Healthy and simple, this barramundi sandwich has a great Mediterranean vibe. Serve it warm to enhance its aroma and flavor. Recipe by Chef Kelly Armetta. Food styling and photography by Nicole Gaffney.
Instructions
Step 1
Heat oven to 350 degrees F.
Step 2
Toss barramundi fillets with half of the lemon juice, half of the olive oil, oregano, and salt and pepper.
Step 3
Mix panko breadcrumbs with parsley and coat fish with breadcrumbs.
Step 4
Place the barramundi on the nonstick baking pan.
Step 5
Bake in the oven until cooked through, for approximately 10-12 minutes.
Step 6
While the fish is baking, mix together yogurt with red and green onions, remaining lemon juice, and olive oil. Season with salt and pepper.
Step 7
Toast bread and spread yogurt dip on bread. Build the sandwich with sliced tomatoes, cucumbers, lettuce and cooked barramundi.
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