In the Oven
Sweet n’ Spicy Barramundi
- 10m prep
- 40m cook
- Serves 4
-
RECIPE CREATED BY
Friends & Family -
Pairs with Rose Wine
-
Perfect for Weeknights
-
Perfect for Friends
Ingredients
2
tablespoons
brown sugar
2
tablespoons
honey
2
tablespoons
sriracha chili sauce
2
tablespoons
asian chili sauce
such as sambal oelek
such as sambal oelek
2
tablespoons
lime juice
2
tablespoons
soya sauce
1
tablespoon
thai fish sauce
1
tablespoon
sesame oil
3
garlic clove
finely minced
finely minced
½
teaspoon
black peppercorn
4
6-ounce
The Better Fish® Barramundi Skinless Fillets
thawed
thawed
2
cups
short grain rice
rinsed
rinsed
1
broccoli floret
crowns, cut into small florets
crowns, cut into small florets
1
spring onion
sliced into thin rounds
sliced into thin rounds
Nutrition per serving
| Calories | 547.28kcal | 27% |
|---|---|---|
| Fat | 4.9 | 7% |
| Carbs | 99.08 | 38% |
| Sugars | 17.14 | 19% |
| Protein | 24.02 | 48% |
| Sodium | 1159.05mg | 58% |
| Fiber | 0.57 | 2% |
* Percent Daily Values based on a 2,000 calorie diet. View all nutrients
Nutrition per serving
Amount per serving
| Calories | 547.28kcal | 27% |
|---|---|---|
| Fat | 4.9 | 7% |
| Saturated Fat | 1.06 | 5% |
| Monounsaturated Fat | 1.51 | 151% |
| Polyunsaturated Fat | 1.57 | 157% |
| Carbs | 99.08 | 38% |
| Fiber | 0.57 | 2% |
| Sugars | 17.14 | 19% |
| Protein | 24.02 | 48% |
| Cholesterol | 42.53mg | 14% |
| Sodium | 1159.05mg | 58% |
| Calcium | 30.69mg | 4% |
| Magnesium | 39.63mg | 11% |
| Potassium | 472.33mg | 13% |
% Daily Value*
| Iron | 1.38mg | 10% |
|---|---|---|
| Zinc | 1.26mg | 13% |
| Phosphorus | 118.61mg | 17% |
| Vitamin A | 93.6mkg | 12% |
| Thiamin B1 | 0.09mg | 8% |
| Riboflavin B2 | 0.1mg | 7% |
| Niacin B3 | 2.09mg | 13% |
| Vitamin B6 | 0.29mg | 21% |
| Folic Acid B9 | 14.7mkg | 7% |
| Vitamin B12 | 0.02mkg | 1% |
| Vitamin C | 8.87mg | 11% |
| Vitamin D | 7.65mkg | 153% |
| Vitamin E | 0.58mg | 5% |
| Vitamin K | 12.74mkg | 17% |
* Percent Daily Values based on a 2,000 calorie diet.
Health score
High
Medium
Low
4.9
/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 0.57 | 2% DV |
| Protein 24.02 | 48% DV |
| Calcium 30.69mg | 4% DV |
| Magnesium 39.63mg | 11% DV |
| Potassium 472.33mg | 13% DV |
| Iron 1.38mg | 10% DV |
| Vitamin A 93.6mkg | 12% DV |
| Vitamin C 8.87mg | 11% DV |
Nutrients with negative impact
| Saturated Fat 1.06 | 5% DV |
| Carbs 99.08 | 38% DV |
| Sugars 17.14 | 19% DV |
| Cholesterol 42.53mg | 14% DV |
| Sodium 1159.05mg | 58% DV |
So Good, It’ll Be Hard to Share. This sauce is purely addictive and can be made as spicy as you’d like. The barramundi is gently cooked in the oven and finishes cooking under the broiler to add extra depth of flavor to the spicy sauce. Serve with rice or noodles and your favorite green veggie for a quick and easy dinner that’s sure to become a favorite. Recipe, food styling & photography by Lindsey Johnson.
Instructions
Step 1
Preheat oven to 400 F. Line a large baking sheet with parchment paper for the fish.
Step 2
In a small pot, add rinsed rice and 2.5 cups of water over medium-high heat. Once at a boil, turn down heat to a simmer and cover with a lid. Cook for 15 minutes. Remove from the heat, keeping the lid on, and set aside.
Step 3
On a baking sheet, toss broccoli florets with a little oil and season with salt. Roast in the oven for 15-20 minutes, until cooked through.
Step 4
Combine all of the sauce ingredients in a separate small pot on the stove. Cook over medium-low heat and continuously whisk until the brown sugar is completely dissolved and the sauce thickens, about 4-5 minutes. Remove from heat and set aside.
Step 5
Place fish fillets on the parchment lined baking sheet. Drizzle or brush fillets with oil. Bake for 10 minutes.
Step 6
Remove fish from oven. Adjust oven rack so it is 4-inches from the heating element and set the oven to broil. Spoon a scant tablespoon of the sauce onto each fillet, spreading it evenly over the entire fillet. Place under broiler for 1-5 minutes, depending on how hot the broiler is, with the oven door cracked open. (Some ovens have two broiler settings: low and high. Use low if the option is available.) Stay by the oven and watch closely so the sauce doesn’t burn.
Step 7
Remove fish from oven and serve immediately over steamed rice and roasted broccoli. Garnish with scallions. Serve any remaining sauce on the side.
You may also like
-
Fan Created
-
-
