Family-Friendly
Quick Panko Baked Barramundi
with Yogurt Onion Dip
- 10m prep
- 12m cook
- Serves 4

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
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 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.
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