Main Challenge: Grilled Barramundi with Wasabi Sauteed Shrimp and Scallops in an Asian Broth

Health score
27%
Main Challenge: Grilled Barramundi with Wasabi Sauteed Shrimp and Scallops in an Asian Broth
75 min.
4
468kcal

Suggestions

Ingredients

  • 0.5 cup basil leaves chopped
  • 0.5  carrots chopped
  • teaspoon chili sauce hot recommended: Sriracha
  • 1.3 cups cilantro leaves chopped
  • cloves garlic chopped
  •  green onions chopped
  • 0.5 cup mirin 
  • 0.3 cup rice vinegar 
  • servings salt and pepper 
  • cup scallops whole chopped
  • tablespoons sesame oil 
  •  shallots chopped
  • cup shrimp whole with tails, plus 4 , peeled and deveined chopped
  • 0.3 cup soya sauce 
  • 24 ounce substitute tilapia fillets 
  • tablespoon wasabi powder 
  • 16 ounces water 

Equipment

  • bowl
  • frying pan
  • ladle
  • grill
  • grill pan

Directions

  1. In a large saute pan, heat 3 tablespoons sesame oil over medium heat. To pan, add the chopped shrimp, chopped scallops, shallots and garlic. Cook until lightly golden.
  2. Add the mirin, soy sauce, rice vinegar and simmer about 5 minutes. Stir in the water and 1 cup cilantro and bring to a boil. Lower the heat and simmer the broth until reduced by 1/3, about 20 minutes. Strain liquid and discard solids. Reserve the liquid.
  3. Preheat grill or grill pan.
  4. Combine the remaining cilantro, the basil, green onions and carrot in a bowl. Set aside.
  5. Season the fillets with salt and pepper. Grill until tender and flakes easily. Set aside.
  6. Meanwhile, in a small bowl, toss the whole shrimp and scallops in wasabi and season with salt and pepper. In a medium saute pan, heat remaining 1 tablespoon sesame oil over medium heat. Cook the whole shrimp and scallops until golden on both sides. Set aside.
  7. Place 1/4 teaspoon of the chili sauce in the bottom of each soup bowl. Ladle some of the broth into each bowl. Stir to gently mix the broth and the chili sauce.
  8. Lay 1 fillet of fish into the broth, then surround the fish with 1 shrimp and 1 scallop.
  9. Garnish with chopped cilantro, basil, green onions and carrot mixture.
  10. Serve immediately.

Nutrition Facts

Calories468kcal
Protein47.35%
Fat33.47%
Carbs19.18%

Properties

Glycemic Index
76.46
Glycemic Load
1.96
Inflammation Score
-9
Nutrition Score
27.184782691624%

Flavonoids

Luteolin
0.01mg
Kaempferol
0.15mg
Myricetin
0.08mg
Quercetin
3.7mg

Nutrients percent of daily need

Calories:468.14kcal
23.41%
Fat:17.64g
27.13%
Saturated Fat:3.14g
19.6%
Carbohydrates:22.73g
7.58%
Net Carbohydrates:20.95g
7.62%
Sugar:10g
11.11%
Cholesterol:194.47mg
64.82%
Sodium:1655.96mg
72%
Alcohol:2.95g
100%
Alcohol %:0.7%
100%
Protein:56.14g
112.28%
Selenium:79.94µg
114.19%
Phosphorus:666.39mg
66.64%
Vitamin B12:3.52µg
58.69%
Vitamin K:52.21µg
49.73%
Vitamin B3:7.94mg
39.72%
Vitamin A:1871.33IU
37.43%
Vitamin D:5.27µg
35.15%
Potassium:1019.6mg
29.13%
Vitamin B6:0.52mg
26.17%
Magnesium:100.06mg
25.02%
Copper:0.48mg
24.2%
Manganese:0.41mg
20.42%
Folate:74.22µg
18.55%
Zinc:2.25mg
14.97%
Iron:2.58mg
14.31%
Vitamin B5:1.17mg
11.74%
Calcium:102.69mg
10.27%
Vitamin B2:0.17mg
10.14%
Vitamin C:8.16mg
9.89%
Vitamin B1:0.12mg
8.24%
Vitamin E:1.16mg
7.75%
Fiber:1.77g
7.09%