Everyday Staples
Sautéed Barramundi with Vegetable Risotto
and Tomato Wine Sauce
- 15m prep
- 15m cook
- Serves 10
Sautéed Barramundi with Vegetable Risotto
-
RECIPE CREATED BY
Josh Heinzman -
Pairs With Chardonnay
-
Perfect for Birthdays
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Perfect for Parties
Ingredients
10
Barramundi
The Better Fish® Barramundi Skinless Fillets
skin-on or skinless
skin-on or skinless
1
bunch
parsley
chopped
chopped
1
olive oil
1
flour
1
chicken stock
fresh
fresh
1
red capsicum
finely diced
finely diced
1
onion
finely diced
finely diced
1
cup
sliced mushroom
sliced
sliced
1
courgette
finely diced
finely diced
1.5
cups
shredded parmesan cheese
shredded
shredded
4
roma tomato
1
tablespoon
minced garlic
minced
minced
1
tablespoon
tomato paste
2
cups
white wine
1
pinch
saffron
1.5
cups
arborio rice
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
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Green
Salad
CHEF TIP
Baked & broiled fish don’t need to be turned over.
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