Barramundi with Ginger, Soy Sauce & Sesame Marinade: Quick, Healthy Fish Recipe

This simple Barramundi recipe will have family or company raving and asking for more!

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!

Barramundi is just one of many foods known to boost heart health. Learn about the other fish rich in heart-healthy omega-3 fatty acids, and find out which types of fish are the safest for your family. Sing up for my FREE course below.

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.

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 with Ginger, Soy Sauce & Sesame Marinade

4.80 from 10 votes

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Cuisine: Asian

Prep Time: 40 minutes minutes

Cook Time: 15 minutes minutes

Total Time: 55 minutes 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 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.

Cheers to delicious heart-healthy eating!

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