Barramundi (aka Asian sea bass) is a mild white fish with a flaky texture and a respectable amount of omega-3s (667 mg per 4-oz. serving compared to 147 mg for mahi-mahi and 1,127 mg for wild salmon). Farmed barramundi is rated a Best Choice by Seafood Watch. You can substitute mahi-mahi in this recipe. Serve up this easy dinner with some roasted new potatoes. They'll need to cook for 20 to 25 minutes. Start them on the bottom rack of the oven while you prep this healthy recipe and then cook the fish and asparagus on the middle rack when you're ready.

Source: EatingWell Magazine, March/April 2018




Ingredient Checklist


Instructions Checklist
  • Preheat oven to 450 degrees F. Coat a baking sheet with cooking spray.

  • Thinly slice 1/2 cup asparagus and set aside. Toss the remaining asparagus in a large bowl with 1 tablespoon oil and 1/4 teaspoon each salt and pepper. Spread on the prepared baking sheet. Place fish on top of the asparagus. Drizzle the fish with 2 tablespoons lemon juice and 1 tablespoon oil and season with the remaining 1/4 teaspoon each salt and pepper. Roast until the fish flakes easily with a fork, 6 to 10 minutes.

  • Meanwhile, combine the reserved asparagus with lemon zest, parsley, garlic and the remaining 2 tablespoons oil and 2 tablespoons lemon juice in the bowl. Serve the gremolata on top of the fish.

Nutrition Facts

1 piece of fish, 3/4 cup asparagus & 3 Tbsp. gremolata
241 calories; protein 25.1g; carbohydrates 4.8g; dietary fiber 1.9g; sugars 1.7g; fat 15.5g; saturated fat 2g; cholesterol 46.7mg; vitamin a iu 1223.6IU; vitamin c 24.1mg; folate 46.2mcg; calcium 59.2mg; iron 2.2mg; magnesium 14.2mg; potassium 190.4mg; sodium 336.6mg.

1/2 vegetable, 2 lean protein, 3 fat