Pan-Seared Barramundi

Gluten Free
Health score
35%
Pan-Seared Barramundi
180 min.
4
452kcal

Suggestions

Ingredients

  • tablespoons butter 
  • 0.5 cup cashew pieces crushed
  •  chile minced
  • bunch cilantro leaves chopped for garnish
  • 20 ounce barramundi fillets (may substitute sea bass or halibut)
  • cloves garlic 
  • tablespoons ginger grated
  •  juice of lime juiced
  • stalk lemongrass minced
  • servings oil for searing
  • cup okra chopped
  •  bell pepper diced red
  •  onion diced red
  • pinch salt 
  •  shrimp smoked chopped
  •  tomatoes diced

Equipment

  • bowl
  • frying pan
  • sauce pan
  • oven
  • pot
  • sieve

Directions

  1. Preheat the oven to 500 degrees F.
  2. Toast the shrimp shells in a dry saucepan over medium-low heat until fragrant and color has developed. Cover the shells with water, add a pinch of salt, and simmer for 45 minutes over low heat, to form a stock. Strain the stock through a sieve and set aside.
  3. In a large pot over low heat, sweat the onion, garlic, chile, ginger, and lemongrass in 2 to 3 tablespoons butter for 2 minutes.
  4. Add the red pepper and sweat for 1 minute more.
  5. Add the okra and shrimp stock. Simmer the mixture for 30 minutes, adjusting the seasoning as desired. Fold in the tomatoes, chopped cilantro, remaining 2 tablespoons butter, lime juice, and cashews.
  6. Remove from heat and reserve.
  7. Heat a large oven-safe skillet over medium-high heat.
  8. Add enough oil to thinly coat the bottom of the skillet, and let oil heat.
  9. Add the fish, skin side down, and sear for 3 minutes. Then place the skillet in the oven and roast the fish for several minutes, or until it reaches your desired level of doneness.
  10. Divide the reserved stew mixture among 4 bowls, and top each with 1 fish fillet, skin side up.
  11. Garnish with cilantro sprigs.

Nutrition Facts

Calories452kcal
Protein29.81%
Fat54.85%
Carbs15.34%

Properties

Glycemic Index
81.55
Glycemic Load
3.74
Inflammation Score
-9
Nutrition Score
28.890869285749%

Flavonoids

Eriodictyol
0.16mg
Hesperetin
0.67mg
Naringenin
0.45mg
Luteolin
0.19mg
Isorhamnetin
1.38mg
Kaempferol
0.25mg
Myricetin
0.14mg
Quercetin
12.4mg

Nutrients percent of daily need

Calories:452.23kcal
22.61%
Fat:28.21g
43.4%
Saturated Fat:6.16g
38.51%
Carbohydrates:17.75g
5.92%
Net Carbohydrates:14.2g
5.16%
Sugar:6.19g
6.88%
Cholesterol:108.2mg
36.07%
Sodium:167.37mg
7.28%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:34.49g
68.98%
Vitamin C:75.95mg
92.06%
Selenium:51.1µg
73%
Phosphorus:489.98mg
49%
Manganese:0.92mg
45.78%
Vitamin A:2101.25IU
42.03%
Vitamin B6:0.75mg
37.29%
Vitamin K:38.24µg
36.42%
Magnesium:135.13mg
33.78%
Potassium:1178.84mg
33.68%
Vitamin E:4.7mg
31.3%
Copper:0.6mg
29.95%
Vitamin B12:1.3µg
21.7%
Vitamin B3:4.3mg
21.49%
Vitamin B1:0.3mg
19.89%
Folate:65.16µg
16.29%
Zinc:2.39mg
15.94%
Iron:2.76mg
15.36%
Fiber:3.55g
14.2%
Vitamin B2:0.19mg
10.99%
Calcium:90.58mg
9.06%
Vitamin D:1.28µg
8.5%
Vitamin B5:0.68mg
6.78%