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Barramundi Recipe: Seared Fish with Mustard Sauce
5 from 12 votes

Barramundi Recipe: Seared Fish with Mustard Sauce

This seared barramundi recipe highlights the delicate flavor and firm texture of the fish, enhanced by a creamy mustard sauce made with yogurt, whole grain mustard, and capers. The fish is cooked in browned butter to develop a light golden crust, while keeping the interior tender and moist. The slight tanginess of the mustard sauce contrasts well with the rich fish and butter, making it a balanced dish suitable for a refined but straightforward meal.

Total Time
10 mins
Servings: 2 people
Calories: 235 kcal
Course: Main Course
Cuisine: American

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

    Cup of Yum
  1. 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.
  2. 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.)
  3. Next, use a thin metal spatula to flip the fish over.  Cook them approximately one minute, and then remove them from the pan.
  4. Mix all the yogurt, mustard, and capers together.  Taste, and add a little caper brine if desired.
  5. 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

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: 2 people

Amount Per Serving

Calories 235

% 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.