Roasted Farm-Raised Barramundi with Fennel and Orange

Gluten Free
Dairy Free
Health score
52%
Roasted Farm-Raised Barramundi with Fennel and Orange
45 min.
4
427kcal

Suggestions


Discover the exquisite flavors of the Roasted Farm-Raised Barramundi with Fennel and Orange, a dish that elegantly marries the freshness of seafood with the vibrant zest of citrus. This gluten-free and dairy-free culinary sensation is not only healthy, boasting a score of 52, but also offers robust sounds and colors that will make your dining experience unforgettable.

Imagine the tender, flaky barramundi fillet, perfect for a refreshing lunch or a sophisticated dinner. Each bite is enhanced by aromatic fennel, which softens beautifully as it roasts, releasing an irresistible sweetness that complements the fish. The addition of bright Valencia oranges brings a burst of juicy brightness to the plate, transforming each morsel into a delightful explosion of flavor.

In just 45 minutes, you can create a memorable meal that serves four people, making it perfect for family gatherings or intimate dinners with friends. Low in calories yet rich in taste, this dish is a true showcase of how wholesome ingredients can come together to create a satisfying and visually stunning main course. With easy-to-follow steps, this recipe promises not only a delightful tasting experience but also a creative cooking adventure in your kitchen.

Ingredients

  • 1.5 teaspoons kosher salt 
  • 0.5 cup wine dry white
  • 1.5 pound filets skinless with skin 6-ounce fillets
  • medium fennel bulb trimmed halved sliced for garnish
  • teaspoons fennel seeds 
  •  garlic clove pressed
  • 4.5 tablespoons olive oil extra virgin extra-virgin divided for brushing
  •  cranberry-orange relish 
  •  shallots minced

Equipment

  • bowl
  • frying pan
  • baking sheet
  • oven
  • knife
  • roasting pan
  • aluminum foil

Directions

  1. Toast fennel seeds in heavy smallskillet over medium-high heatuntil fragrant and beginningto brown. Using spice grinder,coarsely grind fennel seeds with1 1/2 teaspoons coarse salt. DO AHEAD: Fennel salt can be made2 days ahead. Cover and store atroom temperature.
  2. Finely grate enough orangepeel from 1 orange to measure1 1/2 teaspoons; set aside. Usingsmall sharp knife, cut off peeland white pith from 3 oranges.Working over bowl, cut betweenmembranes to release orangesegments into bowl. Squeezeenough juice from remaining 2oranges to measure 1/2 cup. DO AHEAD: Orange peel, segments,and juice can be made 4 hoursahead. Cover separately; letstand at room temperature.
  3. Position 1 rack in top thirdand 1 rack in bottom third of oven;preheat to 400°F.
  4. Brush largerimmed baking sheet with oil.Toss sliced fennel, 1 1/2 tablespoonsoil, 1 teaspoon fennel salt, and1/2 teaspoon orange peel in largebowl.
  5. Transfer to prepared sheet,spreading evenly. Roast fennelon bottom rack until beginning tosoften, about 8 minutes.
  6. Meanwhile, brush largeshallow roasting pan with oil.
  7. Mix 2 tablespoons oil, 1 teaspoonorange peel, and garlic in smallbowl. If using fish fillet withskin, place skin side down in panand brush top with orange-peelmixture. If using 4 skinless fillets,brush both sides with orangepeelmixture and place in pan,spacing apart.
  8. Sprinkle fish with1 teaspoon fennel salt.
  9. Stir fennel; arrange orangesections around.
  10. Transfer fennelto top rack of oven and place fishon bottom rack. Roast until fish isjust opaque in center and fennelis tender, about 13 minutes longer.
  11. Transfer fish to platter; tentwith foil.
  12. Place same pan over2 burners; heat over medium-highheat.
  13. Add shallot; stir untiltender, about 2 minutes.
  14. Addwine and orange juice; boil,scraping up browned bits onbottom of pan, until reduced to1/2 cup, about 4 minutes.
  15. Whiskin remaining 1 tablespoon oil.Season sauce with 1/2 teaspoonfennel salt, adding more to tasteif desired. Arrange fennel andoranges around fish on platter.
  16. Pour sauce over, sprinkle withreserved fronds, and serve.

Nutrition Facts

Calories427kcal
Protein32.49%
Fat37.91%
Carbs29.6%

Properties

Glycemic Index
40.63
Glycemic Load
9.26
Inflammation Score
-8
Nutrition Score
29.460869581803%

Flavonoids

Malvidin
0.02mg
Catechin
0.23mg
Epicatechin
0.17mg
Eriodictyol
1.26mg
Hesperetin
44.74mg
Naringenin
25.2mg
Apigenin
0.01mg
Luteolin
0.33mg
Kaempferol
0.22mg
Myricetin
0.27mg
Quercetin
1.04mg

Nutrients percent of daily need

Calories:426.73kcal
21.34%
Fat:17.48g
26.9%
Saturated Fat:2.53g
15.83%
Carbohydrates:30.71g
10.24%
Net Carbohydrates:22.53g
8.19%
Sugar:20.7g
23%
Cholesterol:73.14mg
24.38%
Sodium:1028.45mg
44.72%
Alcohol:3.09g
100%
Alcohol %:0.77%
100%
Protein:33.72g
67.43%
Vitamin C:104.03mg
126.1%
Selenium:58.26µg
83.23%
Vitamin K:83.32µg
79.36%
Phosphorus:443.04mg
44.3%
Potassium:1548.74mg
44.25%
Fiber:8.19g
32.75%
Vitamin B6:0.63mg
31.49%
Vitamin E:4.33mg
28.89%
Vitamin B12:1.55µg
25.8%
Magnesium:99.26mg
24.81%
Vitamin B3:4.84mg
24.18%
Folate:95.09µg
23.77%
Manganese:0.44mg
21.8%
Vitamin B1:0.3mg
19.72%
Calcium:170.43mg
17.04%
Vitamin B2:0.22mg
13.2%
Vitamin A:594.99IU
11.9%
Iron:2.13mg
11.82%
Copper:0.22mg
11.05%
Vitamin D:1.53µg
10.21%
Vitamin B5:0.98mg
9.82%
Zinc:1.23mg
8.21%
Source:Epicurious