Seared Barramundi with Creamy Polenta & Garlicky Kale

Cook time:
Serves 4 Ingredients: 1 1/2 cups - water, 1 1/2 cups - unsweetened cashew milk, Sea salt, Freshly ground pepper, 1 cup - coarse polenta, 1 tablespoon - butter, 1/4 cup - extra virgin olive oil, divided, 3 - large garlic cloves, sliced, Pinch hot red pepper flakes, 1 - large bunch lacinato (Tuscan) kale, stemmed and torn into bite-size pieces, 1 tablespoon - freshly squeezed lemon juice, 4 - 4-ounce barramundi fillets , Lemon wedges, to serve,
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Family-Friendly

Seared Barramundi with
Creamy Polenta & Garlicky Kale

  • 10m prep
  • 30m cook
  • Serves 4
  • RECIPE CREATED BY
    Friends & Family

  • Pairs with White Wine

  • Perfect for Weeknights

  • Perfect for Families

Ingredients

1.5 cups water
1.5 cups unsweetened cashew milk
sea salt
black peppercorn
1 cup coarsely ground cornmeal
1 tablespoon butter
¼ cup extra virgin olive oil
divided
3 garlic clove
large, sliced
pinch crushed red chilli peppers
1 bunch cavolo nero cabbage
stemmed and torn into bite-size pieces
1 tablespoon fresh lemon juice
4 4-ounce The Better Fish® Barramundi Skinless Fillets
lemon wedge
to serve
Servings

Nutrition per serving

Calories 434.81kcal 22%
Fat 22.74 32%
Carbs 34.05 13%
Sugars 1.53 2%
Protein 22.61 45%
Sodium 287.32mg 14%
Fiber 6.07 22%

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

Nutrition per serving

Amount per serving

Calories 434.81kcal 22%
Fat 22.74 32%
Saturated Fat 4.71 24%
Monounsaturated Fat 12.14 1214%
Polyunsaturated Fat 2.67 267%
Carbs 34.05 13%
Fiber 6.07 22%
Sugars 1.53 2%
Protein 22.61 45%
Cholesterol 49.87mg 17%
Sodium 287.32mg 14%
Calcium 65.22mg 8%
Magnesium 61.63mg 16%
Potassium 448.12mg 13%

% Daily Value*

Iron 1.49mg 11%
Zinc 1.61mg 16%
Phosphorus 102.96mg 15%
Vitamin A 115.64mkg 14%
Thiamin B1 0.14mg 13%
Riboflavin B2 0.05mg 4%
Niacin B3 1.13mg 7%
Vitamin B6 0.29mg 21%
Folic Acid B9 15.91mkg 8%
Vitamin B12 1.36mkg 54%
Vitamin C 2.66mg 3%
Vitamin D 8.96mkg 179%
Vitamin E 2.31mg 19%
Vitamin K 9.89mkg 13%

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

Health score

High
Medium
Low
8.7 /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 22.61   45% DV
Calcium 65.22mg   8% DV
Magnesium 61.63mg   16% DV
Potassium 448.12mg   13% DV
Iron 1.49mg   11% DV
Vitamin A 115.64mkg   14% DV
Vitamin C 2.66mg   3% DV

Nutrients with negative impact

Saturated Fat 4.71   24% DV
Carbs 34.05   13% DV
Sugars 1.53   2% DV
Cholesterol 49.87mg   17% DV
Sodium 287.32mg   14% DV

Comforting, creamy polenta makes a perfect bed for barramundi. This satisfying and easy recipe comes courtesy of Alex Shytsman, whose blog, The New Baguette, holds a treasure trove of healthy recipes for busy people. Food styling and photography also by @alexshytsman. If it’s comfort food you seek, look no further!

Instructions

Step 1
Combine water and cashew milk in a medium pot. Cover with a lid and bring to a boil. Add ¼ teaspoon salt. Slowly whisk in the polenta, continuing to whisk for 2-3 minutes until no lumps remain and polenta does not sink to the bottom of the pot when you stop whisking. Reduce the heat down to low and cover tightly with a lid. Cook polenta for 20-30 minutes, stirring and scraping down the sides of the pot frequently until polenta is thick, creamy and cooked through. Turn heat off and stir in butter. Taste and season with salt, if needed.
Step 2
In the meantime, heat 2 tablespoons of oil in a large skillet over medium heat. Add the garlic and pepper flakes and cook for 1 minute. Add kale. Using tongs, toss the kale with oil to evenly coat the leaves. Cook for 2 minutes, until kale starts to wilt. Then add a couple of tablespoons of water to the pan to create steam. Cook the kale for an additional 2 minutes. Turn heat off and drizzle with lemon juice.
Step 3
Season the fish with salt and pepper on both sides. Heat the remaining 2 tablespoons of oil in a separate large skillet over medium-high heat. When the oil is shimmering, gently place the fish in the skillet skin side down. Cook for 3-4 minutes (3 for thinner slices, 4 for thicker), until the skin is browned, then gently flip the fish and cook for an additional 3-4 minutes.
Step 4
To serve, divide the polenta among 4 bowls. Top with kale and seared barramundi. Serve with lemon wedges.
Suggested sides
  • Crusty
    Bread
  • Roasted
    Root Veggies
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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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