Light and Lean
Teriyaki Barramundi Bowls
- 30m prep
- 25m cook
- Serves 4
-
RECIPE CREATED BY
Nicole Gaffney -
Pairs with Riesling
-
Perfect for Weeknights
-
Perfect for Friends
Ingredients
½
cup
soya sauce
3
tablespoons
brown sugar
3
tablespoons
honey
¼
cup
mirin
1
inch
ginger
piece, shredded
piece, shredded
1
clove
garlic
shredded
shredded
1
tablespoon
corn starch
2
tablespoons
water
4
4-6
The Better Fish® Barramundi Skinless Fillets
skin on or off
skin on or off
vegetable oil
for the pan
for the pan
4
cups
brown rice
cooked, hot
cooked, hot
1
bunch
spring onion
small, thinly sliced on a bias, divided
small, thinly sliced on a bias, divided
2
tablespoons
toasted sesame oil
divided
divided
1
cup
carrot matchsticks
1
cup
snow pea
julienned
julienned
2
cups
persian cucumber
halved and sliced
halved and sliced
½
cup
watermelon radishes
or other variety of radish, very thinly sliced
or other variety of radish, very thinly sliced
2
tablespoons
white sesame seeds
or black
or black
1
cup
cilantro (coriander herb)
roughly chopped
roughly chopped
1
cup
mint
roughly chopped
roughly chopped
sriracha chili sauce
for serving
for serving
Nutrition per serving
| Calories | 1008.17kcal | 50% |
|---|---|---|
| Fat | 17.92 | 26% |
| Carbs | 174.81 | 67% |
| Sugars | 28.73 | 32% |
| Protein | 34.05 | 68% |
| Sodium | 1981.28mg | 99% |
| Fiber | 11.94 | 43% |
* Percent Daily Values based on a 2,000 calorie diet. View all nutrients
Nutrition per serving
Amount per serving
| Calories | 1008.17kcal | 50% |
|---|---|---|
| Fat | 17.92 | 26% |
| Saturated Fat | 3.17 | 16% |
| Monounsaturated Fat | 6.33 | 633% |
| Polyunsaturated Fat | 6.7 | 670% |
| Carbs | 174.81 | 67% |
| Fiber | 11.94 | 43% |
| Sugars | 28.73 | 32% |
| Protein | 34.05 | 68% |
| Cholesterol | 42.53mg | 14% |
| Sodium | 1981.28mg | 99% |
| Calcium | 149.68mg | 19% |
| Magnesium | 241.69mg | 64% |
| Potassium | 1215.36mg | 35% |
% Daily Value*
| Iron | 4.08mg | 29% |
|---|---|---|
| Zinc | 4.24mg | 42% |
| Phosphorus | 582.98mg | 83% |
| Vitamin A | 1895.68mkg | 237% |
| Thiamin B1 | 0.49mg | 45% |
| Riboflavin B2 | 0.24mg | 17% |
| Niacin B3 | 12.53mg | 78% |
| Vitamin B6 | 0.2mg | 14% |
| Folic Acid B9 | 89.8mkg | 45% |
| Vitamin B12 | 0mkg | 0% |
| Vitamin C | 23.05mg | 29% |
| Vitamin D | 7.65mkg | 153% |
| Vitamin E | 1.64mg | 14% |
| Vitamin K | 77.74mkg | 104% |
* Percent Daily Values based on a 2,000 calorie diet.
Health score
High
Medium
Low
7.5
/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 11.94 | 43% DV |
| Protein 34.05 | 68% DV |
| Calcium 149.68mg | 19% DV |
| Magnesium 241.69mg | 64% DV |
| Potassium 1215.36mg | 35% DV |
| Iron 4.08mg | 29% DV |
| Vitamin A 1895.68mkg | 237% DV |
| Vitamin C 23.05mg | 29% DV |
Nutrients with negative impact
| Saturated Fat 3.17 | 16% DV |
| Carbs 174.81 | 67% DV |
| Sugars 28.73 | 32% DV |
| Cholesterol 42.53mg | 14% DV |
| Sodium 1981.28mg | 99% DV |
The best of both worlds combined in one bowl. East meets west where lightly spiced and sweet converge in this fresh take on Teriyaki.
We hope you’ll join us in savoring the festive colors and tastes found in this simple-to-make but impressive-to-serve dish.
Instructions
Step 1
In a medium pot, combine the soy sauce, brown sugar, honey, mirin, ginger and garlic. Bring up to a boil, then reduce to a simmer and cook for 2-3 minutes. Mix together the corn starch and water in a small bowl, then add it to the pot, whisk, and cook until thickened, about 2 minutes more.
Step 2
Preheat the oven to 425 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, then cut crosswise into 3-4 inch thick pieces. Line a sheet pan with parchment paper and lightly oil the bottom.
Step 3
Place the barramundi fillets on the pan with plenty of space in between, then brush each with half of the teriyaki glaze (reserve the other half in another bowl to prevent cross contamination). Bake until the barramundi is opaque throughout, about 15-20 minutes, depending on thickness. Remove from the oven and brush more teriyaki glaze over top.
Step 4
In a medium bowl, combine the rice with half of the scallions and 1 tablespoon sesame oil, then mix to combine. Divide the rice between 4 bowls, then place a small mound of each carrots, snow peas, cucumbers and radish over top. Drizzle the remaining sesame oil over the vegetables.
Step 5
Arrange the barramundi fillets on each bowl and drizzle any leftover teriyaki glaze on top. Sprinkle with sesame seeds and reserved scallions, then scatter the cilantro and mint all around. Serve with Sriracha sauce on the side.
Suggested sides
-
Miso
Soup -
White Bean
Salad
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