Sautéed Barramundi with Vegetable Risotto and Tomato Wine Sauce

Cook time:
Serves 10 Ingredients: 10 - Barramundi fillets, skin-on or skinless, 1 - Bunch parsley, chopped, Olive oil, Flour, Chicken stock, fresh, 1 - Red pepper, finely diced, 1 - Onion, finely diced, 1 cup - Mushrooms, sliced, 1 - Zucchini, finely diced, 1 1/2 cups - Parmesan cheese, grated, 4 - Roma tomatoes, 1 tablespoon - Garlic, minced, 1 tablespoon - Tomato paste, 2 cups - White wine, 1 - Pinch of saffron, 1 1/2 cups - Arborio rice,
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Sautéed Barramundi with Vegetable Risotto
and Tomato Wine Sauce

  • 15m prep
  • 15m cook
  • Serves 10
  • RECIPE CREATED BY
    Josh Heinzman

  • Pairs With Chardonnay

  • Perfect for Birthdays

  • Perfect for Parties

Ingredients

10 Barramundi The Better Fish® Barramundi Skinless Fillets
skin-on or skinless
1 bunch parsley
chopped
olive oil
flour
chicken stock
fresh
1 red capsicum
finely diced
1 onion
finely diced
1 cup sliced mushroom
sliced
1 courgette
finely diced
1.5 cups shredded parmesan cheese
shredded
4 roma tomato
1 tablespoon minced garlic
minced
1 tablespoon tomato paste
2 cups white wine
1 pinch saffron
1.5 cups arborio rice
Servings

Nutrition per serving

Calories 276.97kcal 14%
Fat 5.54 8%
Carbs 32.3 12%
Sugars 3.5 4%
Protein 14.9 30%
Sodium 204.53mg 10%
Fiber 1.05 4%

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

Nutrition per serving

Amount per serving

Calories 276.97kcal 14%
Fat 5.54 8%
Saturated Fat 2.39 12%
Monounsaturated Fat 2.17 217%
Polyunsaturated Fat 0.44 44%
Carbs 32.3 12%
Fiber 1.05 4%
Sugars 3.5 4%
Protein 14.9 30%
Cholesterol 25.91mg 9%
Sodium 204.53mg 10%
Calcium 168.06mg 21%
Magnesium 31.58mg 8%
Potassium 450.35mg 13%

% Daily Value*

Iron 1.2mg 9%
Zinc 1.03mg 10%
Phosphorus 165.12mg 24%
Vitamin A 318.92mkg 40%
Thiamin B1 0.09mg 8%
Riboflavin B2 0.18mg 13%
Niacin B3 1.96mg 12%
Vitamin B6 0.22mg 16%
Folic Acid B9 35.46mkg 18%
Vitamin B12 0.15mkg 6%
Vitamin C 31.98mg 40%
Vitamin D 3.14mkg 63%
Vitamin E 0.69mg 6%
Vitamin K 95.12mkg 127%

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

Health score

High
Medium
Low
7.9 /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 1.05   4% DV
Protein 14.9   30% DV
Calcium 168.06mg   21% DV
Magnesium 31.58mg   8% DV
Potassium 450.35mg   13% DV
Iron 1.2mg   9% DV
Vitamin A 318.92mkg   40% DV
Vitamin C 31.98mg   40% DV

Nutrients with negative impact

Saturated Fat 2.39   12% DV
Carbs 32.3   12% DV
Sugars 3.5   4% DV
Cholesterol 25.91mg   9% DV
Sodium 204.53mg   10% DV

A quick and easy dish perfect for sharing. Fun fact: this recipe was created by student chef Josh Heinzman of Con-Val High School in Peterborough, NH. He was a runner-up in ACF New Hampshire’s Iron Chef “Battle Barramundi”.

Instructions

Step 1
Heat olive oil and add peppers, mushrooms and onion. Saute for 4 minutes. Add aborio and stir, cooking for 5 minutes. Add chicken stock and continue cooking while constantly stirring. Keep adding stock as rice absorbs it. When rice is almost finished, add cheese and zucchini.
Step 2
Heat olive oil in a skillet. Mix parsley with flour. Dredge fish into flour mixture and add to hot pan. Cook fish evenly on both sides and remove and keep warm. Drain any excess oil from pan and add white wine, saffron and reduce by ½. Add tomato paste and whisk until smooth. Add diced tomatoes.
Suggested sides
  • Green
    Salad
CHEF TIP

Baked & broiled fish don’t need to be turned over.

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