Barramundi Recipe: Seared Fish with Mustard Sauce
User Reviews
5
-
Total Time
10 mins
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Servings
2 people
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Calories
235 kcal
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Course
Main Course
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Cuisine
American
Barramundi Recipe: Seared Fish with Mustard Sauce
Description
"Barramundi Recipe: Seared Fish with Mustard Sauce" features fresh barramundi fillets pan-seared in high-quality butter for a gentle browning that adds depth without overpowering the fish. The fillets are seasoned simply with sea salt and black pepper to let the fish’s natural flavor shine through. The accompanying mustard sauce combines plain whole milk yogurt, whole grain mustard, and capers, providing a creamy and tangy element that complements the buttery fish.
The cooking method involves drying the fish thoroughly for optimal searing and cooking it mostly on one side before flipping, preserving a crispy exterior and moist interior. The sauce is stirred together and can be adjusted with caper brine to suit personal taste.
Serve the seared barramundi immediately with the mustard sauce spooned over or on the side, garnished optionally with chopped flat-leaf parsley or green onions. This approach highlights the texture and refined tastes without overcomplicating the dish.
The recipe notes recommend paying attention to portion size for nutritional calculations, suggesting cutting store-bought fillets if necessary to maintain a 4oz serving.
Ingredients
- 2 tablespoons butter (high quality butter suggested)
- 2 barramundi fillet 3 ½oz each, brought to room temperature
- ¼ teaspoon salt sea salt
- ⅛ teaspoon black pepper
Mustard Sauce:
- ¼ cup plain whole milk yogurt
- 1 tablespoon whole grain mustard prepared
- 1 tablespoon capers
Garnish (Optional):
- flat-leaf parsley fresh chopped 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
- Pat the barramundi fillets completely dry before cooking to achieve a proper sear.
- Season both sides evenly with sea salt and black pepper for balanced flavor.
- Cook the fish mostly on the first side until about two-thirds done to ensure it releases easily from the pan.
- Consider garnishing with fresh chopped parsley or green onions for color and freshness.
- Adjust the mustard sauce seasoning by adding caper brine for additional tang if desired.
- Store-bought fillets may need to be cut into 4oz portions to align with serving and nutritional info.
Nutrition Information
Show DetailsNutrition 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.
User Reviews
Overall Rating
5
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