Thursday, March 17, 2011

Clean Eating Fish Challenge: Barramundi

Barramundi is another name for a species of Seabass found mainly around Australia.

Barramundi has a mild buttery flavor and a dense meaty texture (think snapper crossed with halibut). It’s not a ‘fishy fish’ so folks that prefer mild tasting seafood love it. It’s a great alternative to everyday fish like cod, salmon and tilapia. Don’t let the exotic name fool you – barramundi is a snap to cook.  Bake it with some bread crumbs, sauté with a little lemon butter, or marinate it with some olive oil, herbs and fresh squeezed lemon and toss it on the grill.  Barramundi has omega-3 levels that rival to wild Coho Salmon, which is unheard of for a mild white fish! With just 137 calories and only 2.5 grams of 'good fat' per portion, it has half the calories of salmon and is ideal for anyone looking to make healthy food choices.

Lemon & Mustard Barramundi with Corn & Potato Hash

1/3 cup of lemon juice
2 tablespoons whole grain mustard
1/4 cup of extra virgin olive oil
2 6-oz. barramundi fillets
Salt and pepper to taste
In a bowl, whisk together lemon juice, mustard and olive oil. Pour marinade over the barramundi fillets and set aside. Let marinate for 15-30 minutes. Heat grill pan over medium heat and cook the fillets for about 3 minutes on each side (add salt and pepper while cooking) or until cooked through. Serve on top of potato hash.

Corn & Potato Hash
1 teaspoon of olive oil
1/3 of a Russet potato - cut into small cubes
1/3 of a red onion, diced
4 asparagus spears, cut into small pieces
kernels from 1 ear of white corn
Salt and pepper to taste
Heat olive oil in a saute pan over medium-high heat. Add in potato and onions, adding salt and pepper to taste, and cook for about 5-8 minutes, or until medium-soft. Add asparagus and corn, and cook for an additional 3 minutes. Add salt and pepper to taste.

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