Roasted Barramundi with Asparagus Gremolata

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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.

By
Julia Clancy
Julia Clancy

As lead recipe developer for EatingWell, Julia Clancy developed and tested recipes contributed by featured chefs and content creators as well as developing original recipes, two of which were featured as cover recipes. She wrote and edited all types of content for EatingWell and managed their library of cookbooks and other publications.

EatingWell's Editorial Guidelines
Updated on April 18, 2024
Tested by
EatingWell Test Kitchen
Eating Well Bio Page
Tested by EatingWell Test Kitchen

The EatingWell Test Kitchen is comprised of a group of culinary professionals who develop and test our recipes. Our recipes go through a rigorous process, which includes testing by trained recipe testers, using different equipment (e.g., gas and electric stoves) and a variety of tools and techniques to make sure that it will really work when you make it at home. Testers shop major supermarkets to research availability of ingredients. Finally, a Registered Dietitian reviews each recipe to ensure that we deliver food that's not only delicious, but adheres to our nutrition guidelines as well. Learn more about our food philosophy and nutrition parameters.

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Reviewed by Dietitian
Breana Lai Killeen, M.P.H., RD
A portrait of Breana Killeen, M.P.H., RD
Reviewed by Dietitian Breana Lai Killeen, M.P.H., RD

Breana Lai Killeen, M.P.H, RD, is a Chinese and Jewish chef and dietitian who has worked in all facets of the food world. She is a recipe developer, culinary nutritionist and marketing specialist with more than 15 years of experience creating editorial and digital content for top food and kitchen brands.

EatingWell's Editorial Guidelines
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Prep Time:
25 mins
Total Time:
25 mins
Servings:
4
Yield:
4 servings
Nutrition Profile:
Low-Carb Diabetes-Friendly Nut-Free Dairy-Free Healthy Aging Healthy Immunity Low-Sodium Soy-Free Heart-Healthy High-Protein Egg-Free Gluten-Free Low-Calorie
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Ingredients

  • 1 pound asparagus, trimmed

  • 4 tablespoons extra-virgin olive oil, divided

  • ½ teaspoon salt, divided

  • ½ teaspoon ground pepper, divided

  • 1 pound barramundi or mahi-mahi, skinned and cut into 4 portions

  • 2 tablespoons lemon zest

  • 4 tablespoons lemon juice, divided

  • ½ cup chopped fresh parsley

  • 1 large clove garlic, grated

Directions

  1. Preheat oven to 450 degrees F. Coat a baking sheet with cooking spray.

  2. 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.

  3. 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.

Originally appeared: EatingWell Magazine, March/April 2018

Nutrition Facts (per serving)

241 Calories
16g Fat
5g Carbs
25g Protein
Nutrition Facts
Servings Per Recipe 4
Serving Size 1 piece of fish, 3/4 cup asparagus & 3 Tbsp. gremolata
Calories 241
% Daily Value *
Total Carbohydrate 5g 2%
Dietary Fiber 2g 7%
Total Sugars 2g
Protein 25g 50%
Total Fat 16g 20%
Saturated Fat 2g 10%
Cholesterol 47mg 16%
Vitamin A 1224IU 24%
Vitamin C 24mg 27%
Folate 46mcg 12%
Sodium 337mg 15%
Calcium 59mg 5%
Iron 2mg 12%
Magnesium 14mg 3%
Potassium 190mg 4%

Nutrition information is calculated by a registered dietitian using an ingredient database but should be considered an estimate.

* Daily Values (DVs) are the recommended amounts of nutrients to consume each day. Percent Daily Value (%DV) found on nutrition labels tells you how much a serving of a particular food or recipe contributes to each of those total recommended amounts. Per the Food and Drug Administration (FDA), the daily value is based on a standard 2,000 calorie diet. Depending on your calorie needs or if you have a health condition, you may need more or less of particular nutrients. (For example, it’s recommended that people following a heart-healthy diet eat less sodium on a daily basis compared to those following a standard diet.)

(-) Information is not currently available for this nutrient. If you are following a special diet for medical reasons, be sure to consult with your primary care provider or a registered dietitian to better understand your personal nutrition needs.

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