Italian-Style Barramundi

The beauty of individually frozen fish fillets is that dinner is only a few minutes away. When I arrive home from work, I grab the number of frozen fillets that I need for dinner plus one more for tomorrow's lunch.

To defrost them quickly and safely, I submerge them in a pot of cold water. You can also defrost them safely in the refrigerator or microwave, but never defrost on the kitchen counter or under running water. By the time I've changed out of my work clothes, the fillets are thawed. Thin fillets cook quickly, too. You'll know they are done because the flesh will be opaque and separate easily with a fork.

You have many choices in the frozen fish section of most supermarkets. They are all rich in protein. Some are sources of heart-healthy omega-3 fatty acids. Others are very lean. Barramundi is lean and provides omega-3 fats, so it is a great choice. However, if barramundi is not available in your supermarket, sea bass or halibut are great alternatives.


Italian-Style Barramundi  Tweet this

Recipe by Jill Weisenberger, MS, RDN, CDE, FAND, CHWC

Ingredients

  • 1 tablespoon extra virgin olive oil or canola oil
  • 1 large onion, sliced
  • 3 bell peppers of various colors, sliced
  • 4 cloves garlic
  • ½ teaspoon kosher salt
  • ¼ teaspoon coarse black pepper
  • 1½ teaspoons Italian seasonings
  • 1 8-ounce can tomato sauce 
  • 2 12-ounce packages of frozen barramundi or other white fish, thawed
  • 1 14½-ounce can petite diced tomatoes with no added salt
  • 1 to 2 tablespoons drained capers
  • 3 to 4 fresh basil leaves, sliced into thin strips
  • Parmesan cheese for garnish

Directions

  1. Mix salt, pepper and Italian seasonings together and set aside.
  2. Heat oil in a large skillet over medium heat. Sauté onions and bell peppers until softened, about 7 minutes.
  3. Add garlic. Stir and cook about 30 seconds. Add tomato sauce. Mix.
  4. Place thawed fish fillets over tomato sauce and vegetables in a single layer. Sprinkle about half the seasonings over fish and vegetables.
  5. Add tomatoes and spread over fish. Sprinkle with remaining seasonings.
  6. Increase heat to bring to a boil. Cover. Reduce heat to simmer. Cook about 8 to 10 minutes or until fish is cooked through (145°F or until flesh is opaque and separates easily with a fork). Add capers and stir. Remove from heat.
  7. Before serving, sprinkle basil leaves and Parmesan cheese over top.
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Jill Weisenberger

Jill Weisenberger, MS, RDN, CDE, CHWC, FAND, is a writer, nutrition consultant and speaker with a private practice in Newport News, VA, and is the author of four books, including the bestselling Diabetes Weight Loss – Week by Week and her newest title, Prediabetes: A Complete Guide. Follow her on social media and learn more at jillweisenberger.com.