Light and Lean
Slow Roasted Barramundi
with Rosemary and Orange
- 10m prep
- 35m cook
- Serves 4
Slow Roasted Barramundi
-
RECIPE CREATED BY
Nicole Gaffney -
Pairs with White Wine
-
Perfect for Entertaining
-
Perfect for Potlucks
Ingredients
4
6
The Better Fish® Barramundi Skinless Fillets
skin on or off
skin on or off
3
tablespoons
extra virgin olive oil
plus more for drizzling
plus more for drizzling
1
kosher salt
3
orange
4
sprigs
rosemary
plus 2 teaspoons minced
plus 2 teaspoons minced
1
shallot
medium, minced
medium, minced
1
tablespoon
dijon mustard
Nutrition per serving
| Calories | 227.38kcal | 11% |
|---|---|---|
| Fat | 12.21 | 17% |
| Carbs | 12.46 | 5% |
| Sugars | 9.08 | 10% |
| Protein | 17.56 | 35% |
| Sodium | 230.09mg | 12% |
| Fiber | 2.72 | 10% |
* Percent Daily Values based on a 2,000 calorie diet. View all nutrients
Nutrition per serving
Amount per serving
| Calories | 227.38kcal | 11% |
|---|---|---|
| Fat | 12.21 | 17% |
| Saturated Fat | 2.02 | 10% |
| Monounsaturated Fat | 7.84 | 784% |
| Polyunsaturated Fat | 1.16 | 116% |
| Carbs | 12.46 | 5% |
| Fiber | 2.72 | 10% |
| Sugars | 9.08 | 10% |
| Protein | 17.56 | 35% |
| Cholesterol | 42.53mg | 14% |
| Sodium | 230.09mg | 12% |
| Calcium | 51.21mg | 6% |
| Magnesium | 12.18mg | 3% |
| Potassium | 480.58mg | 14% |
% Daily Value*
| Iron | 0.35mg | 3% |
|---|---|---|
| Zinc | 0.11mg | 1% |
| Phosphorus | 18.17mg | 3% |
| Vitamin A | 73.32mkg | 9% |
| Thiamin B1 | 0.08mg | 7% |
| Riboflavin B2 | 0.04mg | 3% |
| Niacin B3 | 0.28mg | 2% |
| Vitamin B6 | 0.08mg | 6% |
| Folic Acid B9 | 31.09mkg | 16% |
| Vitamin B12 | 0mkg | 0% |
| Vitamin C | 49.13mg | 61% |
| Vitamin D | 7.65mkg | 153% |
| Vitamin E | 1.7mg | 14% |
| Vitamin K | 6.9mkg | 9% |
* Percent Daily Values based on a 2,000 calorie diet.
Health score
High
Medium
Low
8.9/10
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 2.72 | 10% DV |
| Protein 17.56 | 35% DV |
| Calcium 51.21mg | 6% DV |
| Magnesium 12.18mg | 3% DV |
| Potassium 480.58mg | 14% DV |
| Iron 0.35mg | 3% DV |
| Vitamin A 73.32mkg | 9% DV |
| Vitamin C 49.13mg | 61% DV |
Nutrients with negative impact
| Saturated Fat 2.02 | 10% DV |
| Carbs 12.46 | 5% DV |
| Sugars 9.08 | 10% DV |
| Cholesterol 42.53mg | 14% DV |
| Sodium 230.09mg | 12% DV |
Achieve impossibly succulent texture with hints of herb and citrus in every bite. Slow roasting fish may sound a bit strange, but hear us out. Instead of drying the fish out, this technique actually prevents the delicious oils in the barramundi from burning up, leaving the meat tender, aromatic, and moist. What’s even better is being able to roast directly from a frozen state! Not convinced? Just try it and discover the magic for yourself.
Note: This recipe can easily be made with fresh barramundi as well. Just be sure to cut down the baking time to about 18-25 minutes, depending on thickness.
Instructions
Step 1
Preheat the oven to 275 degrees F. Remove barramundi fillets from their packaging and run under cold tap water for a few seconds to remove the thin protective coating of ice. Use paper towels to pat each fillet very dry.
Step 2
Slice one orange into thin rounds. Drizzle a little bit of olive oil on a baking sheet, then scatter the orange slices and rosemary sprigs all around. Place the barramundi fillets on top, then drizzle with a bit more olive oil and season both sides with salt and pepper. Bake for about 30-40 minutes, or until the flesh is opaque throughout (total time will depend on thickness).
Step 3
While the fish roasts, make the vinaigrette. Combine the shallots, Dijon mustard, minced rosemary, salt and pepper in a bowl. Use a microplane grater to finely zest one orange, then add it to the bowl along with the juice from the remaining two oranges (about 1/3 cup). Slowly stream in 3 tablespoons of olive oil and whisk until emulsified.
Step 4
When the fish is done, use a spatula to carefully transfer each fillet to a plate, along with a few of the orange slices and rosemary sprigs for garnish (optional). Spoon the orange vinaigrette over top and serve immediately with extra vinaigrette on the side.
Suggested sides
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Collard Greens
& Couscous -
Crispy Kale
Salad
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