Nutrition & Diet Coach

Peggy Korody North San Diego Registered Dietitian Nutritionist

Barramundi with Lime & Salsa

Written By: Peggy Korody - Feb• 16•13

February is known as Go Red for Women month, a month to increase awareness about heart disease in women.  So with that in mind I decided to share a very “heart healthy” recipe this month.  There is an affordable, nutritious and sustainable fish making waves in the marketplace, barramundi.  It originates along the Pacific Rim, but this white fish is farmed so sustainably in the U.S. that it enjoys “Best Choice” standing from the Monterey Bay Aquarium Seafood Watch program.

Barramundi is a great source of omega-3s – a heart healthy fatty acid.  A 5-ounce portion has between 600 to 800 milligrams of omega-3s, which is nearly half the weekly amount recommended in the 2010 Dietary Guidelines for Americans.  It also has nearly half the calories of salmon, only 137 calories for a 5-ounce portion, and negligible saturated fat.   Enjoy!

Serves 2

Ingredients:

2 5-ounce barramundi fillets

1 Tablespoon grape seed oil

Zest of 1 lime

Salsa

1 jalapeno, diced (ribs and seeds removed if you don’t want the heat!)

1 Roma tomato, diced

¼ cup grape tomatoes, diced

½ red onion, diced

¼ cup Japanese cucumber, diced

½ avocado, diced

Juice of 1 lime

Salt & Pepper, to taste

Preheat oven to 400°F.  Place fish fillets in an oven-proof baking dish. Mix the grape seed oil and lime zest, brush fillets with mixture.  Season the fish with salt & pepper, to taste.  Bake 10-15 minutes, just until fish flakes easily with a fork.

While the fish bakes make the salsa.  Mix all the salsa ingredients in a bowl, set aside.

To serve: top the baked fish with the salsa.  I like to serve this with a side dish of brown rice.

NOTES:  be creative with your salsa ingredients, I just use what’s in my fridge, for example: when I have mangoes on hand, I reduce the amount of tomatoes and add some diced mangoes.

This fish is very versatile – it can be baked (400°F, 10-15 minutes), grilled (3-4 minutes per side), or broiled (5 minutes per side).

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