Barramundi Recipe: Seared Fish with Mustard Sauce
User Reviews
5.0
18 reviews
Excellent
-
Total Time
10 mins
-
Servings
2 people
-
Calories
235 kcal
-
Course
Main Course
-
Cuisine
American
Barramundi Recipe: Seared Fish with Mustard Sauce
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Love Barramundi? This Barramundi Recipe features seared fish with mustard sauce. This flavorful dish is ready in under 20 minutes, and is perfect for Date Night!
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Ingredients
- 2 tablespoons butter (high quality butter suggested)
- 2 fillets barramundi (3 ½oz each), brought to room temperature
- ¼ teaspoon sea salt
- ⅛ teaspoon pepper
Mustard Sauce:
- ¼ cup whole milk plain yogurt
- 1 tablespoon whole grain mustard (prepared)
- 1 tablespoon capers
Garnish (Optional):
- fresh chopped flat-leaf parsley or green onions
Instructions
- Heat butter in a heavy bottom pan over medium-high heat until it begins to brown. Meanwhile, pat barramundi dry. Dry it again. (Wet fish won't sear well). Sprinkle both sides of the fish with salt and pepper.
- Set fillets on hot pan, and don't touch them. Allow fillets to cook 3-4 minutes, depending on the thickness of your fish. As the fish cooks, the translucent flesh will become opaque from the bottom up. The fish is ready to flip when it has cooked about ⅔ of the way through. (If the fish sticks to the pan, give it about 30 seconds more-- it will release when it's ready.)
- Next, use a thin metal spatula to flip the fish over. Cook them approximately one minute, and then remove them from the pan.
- Mix all the yogurt, mustard, and capers together. Taste, and add a little caper brine if desired.
- Serve fish immediately with sauce and optional garnish.
Notes
- Serving Size: Calorie Information was calculated using 4oz servings of barramundi. You may need to cut store-bought fillets into smaller pieces before cooking to stick to a 4oz fillet.
Nutrition Information
Show Details
Calories
235kcal
(12%)
Carbohydrates
2g
(1%)
Protein
24g
(48%)
Fat
14g
(22%)
Saturated Fat
7g
(35%)
Cholesterol
34mg
(11%)
Sodium
610mg
(25%)
Potassium
47mg
(1%)
Sugar
1g
(2%)
Vitamin A
385IU
(8%)
Calcium
37mg
(4%)
Iron
0.1mg
(1%)
Nutrition Facts
Serving: 2people
Amount Per Serving
Calories 235 kcal
% Daily Value*
| Calories | 235kcal | 12% |
| Carbohydrates | 2g | 1% |
| Protein | 24g | 48% |
| Fat | 14g | 22% |
| Saturated Fat | 7g | 35% |
| Cholesterol | 34mg | 11% |
| Sodium | 610mg | 25% |
| Potassium | 47mg | 1% |
| Sugar | 1g | 2% |
| Vitamin A | 385IU | 8% |
| Calcium | 37mg | 4% |
| Iron | 0.1mg | 1% |
* Percent Daily Values are based on a 2,000 calorie diet.
Genuine Reviews
User Reviews
Overall Rating
5.0
18 reviews
Excellent
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