Healthy Recipes Ingredients Fish & Seafood Fish Seared Barramundi with Olive-Herb Sauce 4.2 (5) 4 Reviews Barramundi (aka Asian sea bass) is a mild white fish with a flaky texture and a respectable amount of omega-3s (830 mg per serving compared to 280 mg for cod and 180 mg for mahi-mahi). Most farmed barramundi is rated a Best Choice by Seafood Watch. Coating fish with a little cornstarch, as we do here, before searing it in a hot pan ensures you'll get a crispy exterior. Serve with roasted potatoes. By Breana Lai Killeen, M.P.H., RD Breana Lai Killeen, M.P.H., RD Breana Lai Killeen, M.P.H, RD, is a Chinese and Jewish chef and dietitian who has worked in all facets of the food world. She is a recipe developer, culinary nutritionist and marketing specialist with more than 15 years of experience creating editorial and digital content for top food and kitchen brands. EatingWell's Editorial Guidelines Updated on April 19, 2024 Tested by EatingWell Test Kitchen Tested by EatingWell Test Kitchen The EatingWell Test Kitchen is comprised of a group of culinary professionals who develop and test our recipes. Our recipes go through a rigorous process, which includes testing by trained recipe testers, using different equipment (e.g., gas and electric stoves) and a variety of tools and techniques to make sure that it will really work when you make it at home. Testers shop major supermarkets to research availability of ingredients. Finally, a Registered Dietitian reviews each recipe to ensure that we deliver food that's not only delicious, but adheres to our nutrition guidelines as well. Learn more about our food philosophy and nutrition parameters. Meet the EatingWell Test Kitchen Reviewed by Dietitian Emily Lachtrupp, M.S., RD Reviewed by Dietitian Emily Lachtrupp, M.S., RD Emily Lachtrupp is a registered dietitian experienced in nutritional counseling, recipe analysis and meal plans. She's worked with clients who struggle with diabetes, weight loss, digestive issues and more. In her spare time, you can find her enjoying all that Vermont has to offer with her family and her dog, Winston. EatingWell's Editorial Guidelines Rate PRINT Share Trending Videos Close this video player Photo: Jason Donnelly Active Time: 20 mins Total Time: 20 mins Servings: 4 Nutrition Profile: Low-Carb Nut-Free Dairy-Free Omega-3 Soy-Free Egg-Free Gluten-Free Low-Calorie Jump to Nutrition Facts Ingredients ½ cup pitted Castelvetrano olives 1 anchovy, minced 2 tablespoons chopped fresh dill, plus more for garnish 2 tablespoons chopped fresh parsley, plus more for garnish 1 tablespoon minced shallot 1 tablespoon red-wine vinegar 5 tablespoons extra-virgin olive oil, divided 2 tablespoons cornstarch 1 ¼ pounds barramundi, cod or mahi-mahi, cut into 4 portions ⅛ teaspoon salt ¼ teaspoon ground pepper Directions Combine olives, anchovy, dill, parsley, shallot and vinegar in a food processor. Pulse, scraping down the sides as necessary, until roughly chopped. With the motor running, drizzle in 3 tablespoons oil and blend until almost smooth. Place cornstarch in a shallow dish. Pat fish dry with paper towels and season with salt and pepper. Dredge the fish in the cornstarch. Heat the remaining 2 tablespoons oil in a large nonstick skillet over medium-high heat. Add the fish and cook until golden on one side, about 3 minutes. Flip the fish and reduce heat to medium. Continue cooking until the fish flakes easily with a fork, 1 to 2 minutes more. Serve the fish with the sauce and garnished with more herbs, if desired. Originally appeared: EatingWell Magazine, June 2021 Rate It Print Nutrition Facts (per serving) 304 Calories 22g Fat 1g Carbs 30g Protein Show Full Nutrition Label Hide Full Nutrition Label Nutrition Facts Servings Per Recipe 4 Serving Size 4 oz. fish & 2 Tbsp. sauce Calories 304 % Daily Value * Total Carbohydrate 1g 0% Protein 30g 60% Total Fat 22g 28% Saturated Fat 2g 10% Cholesterol 59mg 20% Vitamin A 347IU 7% Sodium 445mg 19% Potassium 24mg 1% Nutrition information is calculated by a registered dietitian using an ingredient database but should be considered an estimate. * Daily Values (DVs) are the recommended amounts of nutrients to consume each day. Percent Daily Value (%DV) found on nutrition labels tells you how much a serving of a particular food or recipe contributes to each of those total recommended amounts. Per the Food and Drug Administration (FDA), the daily value is based on a standard 2,000 calorie diet. Depending on your calorie needs or if you have a health condition, you may need more or less of particular nutrients. (For example, it’s recommended that people following a heart-healthy diet eat less sodium on a daily basis compared to those following a standard diet.) (-) Information is not currently available for this nutrient. If you are following a special diet for medical reasons, be sure to consult with your primary care provider or a registered dietitian to better understand your personal nutrition needs. Powered by the ESHA Research Database © 2018, ESHA Research, Inc. All Rights Reserved