Barramundi is high in omega-3s and packed with protein. In this dish it's marinated in a citrus-soy mixture, skillet-seared and served with stir-fried baby bok choy, sweet pepper and sweet mango strips.

Diabetic Living Magazine
Source: Diabetic Living Magazine
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Ingredients

Ingredient Checklist

Directions

Instructions Checklist
  • Thaw fish, if frozen. Rinse fish; pat dry with paper towels. Measure thickness of fish. Place fish in a large resealable plastic bag set in a shallow dish; set aside.

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  • For marinade, in a small bowl combine orange peel, orange juice, soy sauce, ginger, sesame oil, salt and black pepper. Set aside half of the marinade. Pour the remaining marinade over fish in bag. Seal bag; turn to coat fish. Marinate in the refrigerator 1 hour, turning bag occasionally. Chill the reserved marinade.

  • Drain fish, discarding marinade. In a 12-inch nonstick skillet heat 2 teaspoons of the vegetable oil over medium-high heat. Add fish, skin sides down. Cook 4 to 6 minutes per 1/2-inch thickness of fish or until fish begins to flake when tested with a fork, turning once halfway through cooking time. Remove fish from skillet. Cover with foil and keep warm.

  • In the same 12-inch skillet heat the remaining 2 teaspoons oil over medium-high heat. Add sweet pepper; cook and stir 2 minutes. Add bok choy; cook and stir 3 to 5 minutes more or just until vegetables are crisp-tender. Stir in mango and the reserved marinade. Heat through. Serve fish over vegetable mixture. Sprinkle with chopped cashews.

Nutrition Facts

266.7 calories; protein 24.3g 49% DV; carbohydrates 16.7g 5% DV; exchange other carbs 1; dietary fiber 2.4g 10% DV; sugars 11.9g; fat 11.7g 18% DV; saturated fat 2g 10% DV; cholesterol 46.2mg 15% DV; vitamin a iu 4226.1IU 85% DV; vitamin c 93.4mg 156% DV; folate 91.4mcg 23% DV; calcium 86.3mg 9% DV; iron 1.6mg 9% DV; magnesium 91.1mg 33% DV; potassium 677.6mg 19% DV; sodium 499.5mg 20% DV.