4
5 ratings

Pan-Seared Barramundi With Italian Salsa Verde

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Chef Kyung-Up Lim of Michael’s NY in New York City shares his favorite way to serve Barramundi

Chef Kyung-Up Lim of Michael’s NY in New York City shares his favorite way to serve Barramundi, a flaky white fish by Australis and the first-ever ocean-farmed fish to have received a Monterey Bay Aquarium “Best Choice” rating. 

“It is very important for chef to use sustainable fish. As we know, we are destroying the food cycle from over-consuming. Chefs have to step up and introduce more sustainable seafood to diners. It is our job to make it delicious and make the diners to enjoy it.” – Chef Kyung-Up Lim

Ingredients

For the Fish

  • 4 fillets of barramundi
  • 2 Tablespoons sunflower seed oil or vegetable oil
  • 1 Tablespoon unsalted butter
  • 1 sprig thyme
  • 1 clove garlic
  • salt and pepper to season

For the Salsa Verde (Makes 1 1/2 cup)

  • 1 Cup roughly chopped Italian flat leaf parsley
  • 1 Cup arugula
  • 1 Cup extra virgin olive oil
  • 1/4 Cup capers, chopped
  • 3 pc anchovy fillets, chopped
  • 2 clove garlic, minced
  • zest of 1 lemon
  • juice of 1 or 2 lemon
  • salt and pepper, to taste

Directions

For the Fish

Season the fish on both sides with salt and pepper.

Heat large non-stick sauté pan over high heat with oil. Once you see oil is smoking then add barramundi, skin side down. Immediately press the fish down with a spatula, pressing the skin to contact the pan. Press each piece of fish until all of them are flat.

Reduce the heat to medium- high and continue to cook until the skin has become crispy, about 3 to 4mins. Add butter, garlic and thyme sprig and baste the butter on top of fish for 30 seconds.

Turn off the heat and check the doneness of the fish by inserting a metal skewer or a fork in the thickest part of the fish, letting stay in for 5 seconds remove the utensil. Touch the utensil with your hand; if the skewer is warm the fish is done. 

For the Salsa Verde (Makes 1 1/2 cup)

Mix all ingredients together and season salt and pepper to taste. 

To serve: Arrange the barramundi on a plate. Add generous tablespoon of salsa verde on top of the crispy fish. And serve it with a lemon wedge.

Nutritional Facts
Servings4
Calories Per Serving817
Total Fat68g100%
Sugar1gN/A
Saturated11g53%
Cholesterol91mg30%
Protein47g94%
Carbs7g2%
Vitamin A167µg19%
Vitamin B127µg100%
Vitamin B61mg48.1%
Vitamin C46mg76%
Vitamin D22µg6%
Vitamin E12mg59%
Vitamin K290µg100%
Calcium136mg14%
Fiber3g10%
Folate (food)45µgN/A
Folate equivalent (total)45µg11%
Iron3mg14%
Magnesium92mg23%
Monounsaturated46gN/A
Niacin (B3)2mg8%
Phosphorus465mg66%
Polyunsaturated8gN/A
Potassium1123mg32%
Sodium823mg34%
Thiamin (B1)0.1mg9.4%
Trans0.2gN/A
Zinc1mg8%