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 delightful flavors of our Roasted Farm-Raised Barramundi with Fennel and Orange, a dish that effortlessly blends vibrant ingredients and simple techniques to create a memorable meal. This recipe is not only gluten-free and dairy-free, but it also manages to be elegantly delicious while maintaining a healthy profile, with a moderate calorie count of 427 kcal per serving.

Imagine sinking your fork into tender barramundi fillets, perfectly roasted to achieve a delicate, flaky texture. The mild yet slightly sweet flavor of the fish pairs beautifully with the anise-like essence of roasted fennel and the bright citrus notes from fresh Valencia oranges. The fennel adds depth and aroma, while the orange segments burst with juiciness, providing a refreshing accompaniment that balances the savory notes of the dish.

With just 45 minutes of preparation and cooking time, this recipe is perfect for both special occasions and casual weeknight dinners. Whether you're cooking for family or entertaining friends, the dazzling presentation of a beautifully arranged platter, adorned with fragrant orange sauce and garnished with fresh fennel fronds, will surely impress your guests.

Join us in creating a culinary masterpiece that's as nutritious as it is delightful. It's time to elevate your dining experience with this exquisite roasted barramundi recipe!

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