Barramundi with Lemon Butter Sauce

8 25 473
Ingredients Minutes Calories
Prep Cook Servings
15 min 10 min 2
Barramundi with Lemon Butter Sauce
Health Highlights
Simple and delicious and high in protein!

Ingredients


2 fillet Basa fish (OR Barramundi or fish of choice)
2 tsp Olive Oil, Extra Virgin
2 tbsp Butter, grass-fed, salted
1 clove(s) Garlic
2 tbsp Lemon juice (fresh)
5 leaf Basil, fresh
1 tsp Salt
1 cup Brown rice, medium-grain, cooked (Or rice of choice)

Instructions


  1. Heat a small saucepan over medium heat. Gently saute the minced garlic in butter for about 2 minutes, until fragrant and golden.
  2. Stir in the lemon juice and 3/4th of the basil.
  3. Add salt to taste. Remove from heat and set aside.
  4. Pat The Better Fish® Barramundi fillets dry and coat both sides with olive or canola oil.
  5. Heat a medium frying pan (nonstick if you have it) on medium-high heat. Pan fry one side for about 3 to 4 minutes. The edges should turn golden brown. Flip and cook the other side 1-2 more minutes or until fish is cooked through.
  6. Transfer the Barramundi to a serving dish. Spoon sauce over the fillets and sprinkle the remaining basil on top and serve with brown rice and a salad.

Nutrition Facts

Per Portion

Calories 473
Calories from fat 223
Calories from saturated fat 89
Total Fat 24.8 g
Saturated Fat 9.9 g
Trans Fat 0.3 g
Polyunsaturated Fat 4.0 g
Monounsaturated Fat 5.6 g
Cholesterol 145 mg
Sodium 1378 mg
Potassium 977 mg
Total Carbohydrate 24.4 g
Dietary Fiber 1.9 g
Sugars 0.8 g
Protein 39 g

Dietary servings

Per Portion


Fruit 0.1
Grain 0.9
Meat 2.1

Energy sources


Pygal20%431.2877287170516123.7986560306189347%415.30914172986263275.332602412099633%304.39732119409564150.4545461649423120%47%33%CarbohydratesFatProtein

Meal Type(s)





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