Roasted Farm-Raised Barramundi with Fennel and Orange Recipe

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Roasted Farm-Raised Barramundi with Fennel and Orange
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Ingredients
9
Count
Nutrition
371
Calories
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Ingredients:

Directions:

  1. Toast fennel seeds in heavy small skillet over medium-high heat until fragrant and beginning to brown. Using spice grinder, coarsely grind fennel seeds with 1 1/2 teaspoons coarse salt. DO AHEAD: Fennel salt can be made 2 days ahead. Cover and store at room temperature.
  2. Finely grate enough orange peel from 1 orange to measure 1 1/2 teaspoons; set aside. Using small sharp knife, cut off peel and white pith from 3 oranges. Working over bowl, cut between membranes to release orange segments into bowl. Squeeze enough juice from remaining 2 oranges to measure 1/2 cup. DO AHEAD: Orange peel, segments, and juice can be made 4 hours ahead. Cover separately; let stand at room temperature.
  3. Position 1 rack in top third and 1 rack in bottom third of oven; preheat to 400°F. Brush large rimmed baking sheet with oil. Toss sliced fennel, 1 1/2 tablespoons oil, 1 teaspoon fennel salt, and 1/2 teaspoon orange peel in large bowl. Transfer to prepared sheet, spreading evenly. Roast fennel on bottom rack until beginning to soften, about 8 minutes.
  4. Meanwhile, brush large shallow roasting pan with oil. Mix 2 tablespoons oil, 1 teaspoon orange peel, and garlic in small bowl. If using fish fillet with skin, place skin side down in pan and brush top with orange-peel mixture. If using 4 skinless fillets, brush both sides with orangepeel mixture and place in pan, spacing apart. Sprinkle fish with 1 teaspoon fennel salt.
  5. Stir fennel; arrange orange sections around. Transfer fennel to top rack of oven and place fish on bottom rack. Roast until fish is just opaque in center and fennel is tender, about 13 minutes longer.
  6. Transfer fish to platter; tent with foil. Place same pan over 2 burners; heat over medium-high heat. Add shallot; stir until tender, about 2 minutes. Add wine and orange juice; boil, scraping up browned bits on bottom of pan, until reduced to 1/2 cup, about 4 minutes. Whisk in remaining 1 tablespoon oil. Season sauce with 1/2 teaspoon fennel salt, adding more to taste if desired. Arrange fennel and oranges around fish on platter. Pour sauce over, sprinkle with reserved fronds, and serve.
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Nutrition Facts

Per ServingPer 100 g
Amount Per 1 Serving
Calories 370.78 Kcal (1552 kJ)
Calories from fat 166.64 Kcal
% Daily Value*
Total Fat 18.52g 28%
Cholesterol 76.53mg 26%
Sodium 570.3mg 24%
Potassium 620.21mg 13%
Total Carbs 14.76g 5%
Sugars 2.51g 10%
Dietary Fiber 4.77g 19%
Protein 37.96g 76%
Vitamin C 18.6mg 31%
Iron 1.7mg 9%
Calcium 120.5mg 12%
Amount Per 100 g
Calories 101.6 Kcal (425 kJ)
Calories from fat 45.66 Kcal
% Daily Value*
Total Fat 5.07g 28%
Cholesterol 20.97mg 26%
Sodium 156.27mg 24%
Potassium 169.95mg 13%
Total Carbs 4.04g 5%
Sugars 0.69g 10%
Dietary Fiber 1.31g 19%
Protein 10.4g 76%
Vitamin C 5.1mg 31%
Iron 0.5mg 9%
Calcium 33mg 12%

* Percent Daily Values are based on a 2000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
Find out how many calories should you eat.

Tastes

  • salty
  • savory
  • bitter
  • sweet
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Recipe Tags

Weightwatchers Points

  • 8.2
    Points
  • 9
    PointsPlus

Good Points

  • saturated fat free

Bad Points

  • High in Sodium

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