Quick Baked Fish Sandwich with Yogurt Onion Dip

Cook time:
Serves 4 Ingredients: 12 oz - Skinless Australis Barramundi fillets, ¼ cup - panko breadcrumbs, 2 tablespoons - olive oil, 1 - lemon juice, 1 teaspoon - dried oregano, 8 leaves - parsley, chopped, 2 tablespoons - yogurt, 1 - green onion stalk, chopped, 1 teaspoon - red onion, finely chopped, 1 - tomato, sliced, ½ - cucumber, sliced, 8 - slices of multigrain bread, 4 - iceberg lettuce leaves, Salt and pepper to taste,
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Family-Friendly

Quick Panko Baked Barramundi
with Yogurt Onion Dip

  • 10m prep
  • 12m cook
  • Serves 4
  • 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
2 tablespoons yogurt
1 stalk spring onion
chopped
1 teaspoon red onion
finely chopped
1 tomato
sliced
½ cucumber
sliced
8 slices multigrain bread
4 leaves iceberg lettuce
1 salt
Servings

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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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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