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 healthy fish 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 tasting white fish with heart-healthy omega-3 fatty acids. Because of its mild taste, I find it quite versatile. This Asian-inspired, and healthy fish recipe 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

5 from 2 votes
Print Pin Rate
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 the barramundi is sustainable, and is also free of both 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

I'm Jill, and I believe simple changes in your mindset and health habits can bring life-changing rewards. And I don't believe in willpower. It's waaaay overrated. As a food-loving registered dietitian nutritionist, certified diabetes care and education specialist and certified health and wellness coach, I've helped thousands of people solve their food and nutrition problems. If you're looking for a better way to master this whole healthy eating/healthy living thing or if you're trying to prevent or manage diabetes or heart problems, you'll find plenty of resources right here.

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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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Jill Weisenberger

I believe simple changes in health habits can bring you life-changing rewards.

And I believe willpower is way overrated.

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