Asian-Inspired Barramundi: Quick, Healthy Fish Recipe

Asian-Inspired Barramundi

Try this healthy fish recipe for American Heart Month!

Here’s an update about this recipe: I’m very excited to say that the Virginia Academy of Nutrition and Dietetics along with the Governor’s office selected this recipe as a winner in the Feed Virginia Day of Action recipe contest. Maybe you didn’t know, but Virginia peanuts are AMAZING!

Fish with omega-3 fatty acids is just one of many foods known to boost heart health.

You may not be familiar with barramundi. I first learned about it a few years ago at one of my food and nutrition conferences. Then when my husband and I visited Australia, at least one of us dined on it nightly. A Whole Foods store finally opened up in my area, so now we purchase it frozen and eat it regularly. I love that the fillets come individually wrapped, so I can defrost just the amount I need. It’s a super fast way to get dinner on the table on busy work nights.

Frozen fish fillets help put a heart healthy dinner on the table FAST!Click To Tweet

Barramundi is a mild white fish with heart-healthy omega-3 fatty acids. Because of its mild taste, I find it quite versatile. This Asian-inspired dish is a favorite, but it’s equally delicious served Mediterranean style. It’s also terrific in fish tacos. So far, I haven’t found that it flopped in anything.

Asian-Inspired Barramundi

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Cuisine: Asian
Prep Time: 40 minutes
Cook Time: 15 minutes
Total Time: 55 minutes
Servings: 4 - 6 fish fillets
Calories: 180kcal
Author: Jill Weisenberger MS, RDN, CDE, FAND

Ingredients

  • 24 ounces frozen Barramundi (2 packages)
  • 3 garlic cloves, crushed
  • 6 tablespoons lower sodium soy sauce
  • 1 1/2 tablespoon toasted sesame oil
  • 2 tablespoons rice vinegar
  • 1 tablespoon grated ginger root (fresh or jarred)
  • 1 tablespoon brown sugar
  • 1/4 - 1/2 teaspoon red pepper flakes
  • 1 ounce roasted peanuts, chopped

Instructions

  • Preheat the oven to 400°F.
  • Defrost the individually wrapped fish fillets in a bowl of cold water for 10 minutes. Once thawed, remove the fish from the plastic wrap.
  • To make the marinade, mix the next 7 ingredients (garlic through red pepper flakes) in a bowl. Reserve 4 tablespoons marinade.
  • Place the defrosted fish fillets and the remaining marinade in a plastic bag with a tight seal. Refrigerate and allow the fish to marinate for 30 minutes.
  • Remove the fish fillets from the plastic bag, discarding the bag and remaining contents. Place the fillets on a baking pan and bake until flakey, about 12 - 15 minutes.
  • Once done, serve over a bed of sautéed spinach. Drizzle with the reserved marinade and top with chopped peanuts.

Notes

Feel free to use tilapia or other white fish. Adjust the cooking times based on the thickness of the fillets.
You can reduce the sodium further by using a low sodium soy sauce. The one I used is only slightly lower than the original.

Nutrition

Serving: 1fillet | Calories: 180kcal | Carbohydrates: 7g | Protein: 25g | Fat: 6g | Saturated Fat: 0.8g | Trans Fat: 0g | Cholesterol: 55mg | Sodium: 695mg | Fiber: 0.8g
Barramundi is a mild-tasting fish. This quick, healthful recipe is loaded with ginger.Click To Tweet

Barramundi is produced by Australis. They claim to farm the fish in such a way that barramundi is sustainable and free of mercury and PCBs.

Asian-style Barramundi on spinach

Have you eaten barramundi? If so, how do you enjoy it? What are your favorite types of fish?

Check out 4 Easy Ways to Boost Your Fish Intake! Cheers to delicious heart-healthy eating!

Jill-Weisenberger_about-image-2
Jill Weisenberger

Jill Weisenberger, MS, RDN, CDE, CHWC, FAND, is a Nutrition, Culinary & Diabetes Expert, Wellcoach®-certified health and wellness coach, Freelance Writer, Registered Dietitian Nutritionist and Certified Diabetes Educator. She's also the author of four books, including a best-seller. She's a nationally-recognized media expert in high demand for print and online interviews, as well as corporate and one-on-one nutritional counseling. Jill's philosophy is that nutrition science should be understandable, realistic and oh so delicious.

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2 Comments

  1. Allison on February 1, 2016 at 2:20 pm

    Best fish recipe. This is such an easy and tasty recipe. Highly recommend

    • Jill Weisenberger on February 6, 2016 at 12:46 pm

      So glad you like it! Thanks for sharing. Check back later this month because I have another simple fish recipe to share.

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Like most of my patients and clients, I lead a busy life. You probably do too. Fortunately, you don’t need weeks, days or even hours to start living better and healthier. This blog offers timesaving strategies and bite-sized nutrition and health information. Come by often for tips and inspiration to healthy living – no matter how busy you are. I am a registered dietitian nutritionist offering credible, practical nutrition advice to keep busy people healthy. Yes indeed, we can be both busy and healthy.

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