Slow Roasted Barramundi with Rosemary and Orange

Cook time:
Serves 4 Ingredients: 4 - 6 oz barramundi fillets, skin on or off, frozen*, 3 tablespoons - extra virgin olive oil, plus more for drizzling, Kosher salt and freshly cracked black pepper, to taste, 3 - oranges, 4 sprigs - fresh rosemary, plus 2 teaspoons minced, 1 - medium shallot, minced, 1 tablespoon - Dijon mustard,
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Light and Lean

Slow Roasted Barramundi
with Rosemary and Orange

  • 10m prep
  • 35m cook
  • Serves 4
    Nicole Gaffney

  • Pairs with White Wine

  • Perfect for Entertaining

  • Perfect for Potlucks


4 6 The Better Fish® Barramundi Skinless Fillets
skin on or off
3 tablespoons extra virgin olive oil
plus more for drizzling
kosher salt
3 orange
4 sprigs rosemary
plus 2 teaspoons minced
1 shallot
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

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.


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
  • Collard Greens
    & Couscous
  • Crispy Kale

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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.