This Baked Barramundi recipe is the perfect one-pan recipe for a quick weeknight dinner or dinner party. Flaky Barramundi fish is paired with roasted cauliflower, seasonal squash, and a creamy tahini sauce that's divine. Plus, you get to customize it with your favorite spices and veggies.
Disclosure: This post has been sponsored by the Aquaculture Stewardship Council. All opinions are my own; I never feature a brand that I don't love!
Table of Contents
Why you'll love it
This one pan recipe is a triple threat: it's delicious, healthy, and easy to make!
- Super Flavorful: The Barramundi fillets are flaky and tender, while the roasted veggies add a nice crunch. Finally, the tahini sauce adds a velvety texture that ties everything together.
- Easy Elegance: Impress your guests or simply treat yourself to a gourmet weeknight meal without spending hours in the kitchen. It may seem like a long list of instructions but it's surprisingly simple to make!
- Nutrient-Packed: The fish delivers healthy fats while the veggies and chickpeas provide vitamins, fiber, and plant-based protein, making this dish a nutritional powerhouse.
What is Barramundi?
The Better Fish® Barramundi is a white fish with a mild, sweet, and buttery flavor. I have it all the time over power bowls, fish tacos, or this skillet.
Is Barramundi sustainable?
Sustainability is very important to me when making food choices. That's why I recommend purchasing Barramundi that's certified as responsibly raised by the Aquaculture Stewardship Council (ASC). That sea green label on the bottom left corner means farms adhere to ASC's strict guidelines that help ensure the fish was raised in a responsible way, is traceable, and that growers care for the natural environment and support local communities.
This Barramundi by The Better Fish® is unique because it's transported by sea instead of airplane, which emits 90% less carbon and reduces food waste.
The Better Fish® Barramundi is also farmed by ASC-Certified producer Australis Aquaculture at just one location. This makes for a consistent taste and sustainable seafood experience.
Read more about their commitment to sustainability here.
Is Barramundi healthy?
As a dietitian, Barramundi is what I call a "superstar" in the seafood world. It's packed with heart-healthy omega-3s and complete protein while remaining low in calories and saturated fat. In fact, it actually has the highest omegas of any white fish (ALA, EPA, and DHA)!
Omega-3s can help support heart health and brain health.
Research has consistently shown that a diet rich in omega-3 fatty acids, such as those found in Barramundi, may lower the risk of heart disease by reducing cholesterol, triglycerides, and blood pressure.
Additionally, these essential fatty acids are known to play a crucial role in brain development and function, potentially reducing the risk of cognitive decline and disorders like dementia.
What ingredients do you need?
- Barramundi: You can find Better Fish® Barramundi in the frozen section of your grocery store or you can stock up at Costco with their 2 pound pack.
- Cauliflower: Head to the produce aisle for pre-chopped fresh cauliflower florets or pick up a whole cauliflower and chop it up yourself!
- Squash or Sweet Potato: Hit the farmers' market for great seasonal squash options. You could also use sweet potatoes! There's sometimes even pre-chopped options in the produce section of your local grocery store. If you're cutting it yourself, check out this guide.
- Chickpeas: Canned chickpeas are a pantry staple. Simply drain and rinse them before using.
- Olive Oil: A good quality olive oil adds flavor and helps roast your veggies to perfection.
- Spices: Get creative with your spice blend! Try Mediterranean classics like cumin and paprika or use a pre-made seasoning like za'atar.
- Tahini: Available in most grocery stores, tahini is usually found in the international foods section. You can even buy it online.
- Lemon Juice: Freshly squeezed lemon juice brings that zesty kick to your tahini sauce.
- Garlic: You can either pick up fresh garlic or pre-minced garlic jars in the produce section. I typically recommend fresh but the jars are nice for time-savings!
- Fresh Herbs: I like to sprinkle on fresh herbs, such as cilantro, at the end for that final hit of herbaceous flavor.
How do you make this Barramundi recipe?
This Baked Barramundi recipe comes together in just one hour, here's how to make it:
1. Preheat oven and mix
Preheat your oven to 400°F (200°C). Toss cauliflower, squash, and chickpeas with olive oil and spices. Make sure the squash are chopped into ½-inch cubes so they'll roast all the way through. If they are too big, they may end up being undercooked.
2. Roast everything
Roast those veggies for 25 minutes until they're golden and tender. Then, add Barramundi fillets and season. I often like to use my hands here to pat down the oil and spices on top. Bake for an additional 15 minutes.
3. Drizzle in tahini
While everything's baking, stir up the tahini sauce. Then, drizzle it over the dish and bake for an extra 5 minutes until it's slightly bubbly.
4. Garnish and serve
Finish it all off with fresh herbs, and serve straight from the pan!
Recipe tips and tricks
- Optional Toppings: Since this recipe really leans into the Mediterranean flavors, you could add over other fresh topping such as avocado slices, pickled red onion, or even more lemon juice for extra acidity.
- Serving Tips: This skillet has a great balance of carbs, protein, and healthy fats so it can pretty much standalone for a full meal. However, you could also consider pairing it with a fresh salad or steamed rice.
- Scaling Tips: You can definitely double this recipe for larger gatherings. However, in this case, I'd recommend turning it into one large sheet pan meal instead of a skillet.
Customize it your way
Like all of my other recipes, this Baked Barramundi is completely customizable. You get to choose what spices and veggies "of your choice" you want to use.
- Squash of your choice: Fall is the perfect time to experiment with different types of squash. Feel free to use a classic butternut squash or mix it up and try acorn, delicata, sugar pumpkin, or kabocha squash. I've even tested this with sweet potato and it turns out great. Just make sure all squash pieces are cut into similar ½-inch pieces so it cooks evenly.
- Spices of your choice: Pictured here I used a pre-made seasoning called Za'atar. However, you can also get creative and use any mixture of Mediterranean spices like garlic powder, cumin, paprika, or coriander. Combine them until you reach a total of 2 tablespoons needed for this recipe.
Can you make this skillet ahead of time?
Somewhat! You can cut the veggies and tahini sauce in advance, then assemble and bake when you're ready.
How do I store leftovers?
This skillet is best enjoyed right away but you can store any leftovers in an airtight container for up to 2 days in the fridge. Don't attempt to freeze this one.
What to do with leftover chickpeas
For this recipe, you'll end up with about ½ cup extra canned chickpeas. You can store them in an airtight container in the fridge until you're ready to use. They'll stay fresh in the fridge for about 3-4 days.
Try tossing them in colorful salads, roast them in the air fryer for a crispy snack, or blend them into a creamy hummus. They'll stay fresh in the fridge for about 3-4 days.
Need more help with recipes for your busy schedule?
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Baked Barramundi Recipe - One Skillet with Roasted Vegetables and Tahini Sauce
Ingredients
Skillet Ingredients:
- 3 cups cauliflower florets (about ½ cauliflower head)
- 2 cups winter squash of your choice or sweet potato (about 2 pound squash), diced into ½-inch cubes (Squash varieties you could choose include acorn, butternut, delicata, sugar pumpkin, or kabocha squash)
- 1 cup (about ⅔ can) canned chickpeas, drained and rinsed
- 3 tablespoons olive oil
- 2 tablespoons spices of your choice, divided (Feel free to use a pre-made seasoning like Za'atar or a mixture of Mediterranean spices like garlic powder, cumin, paprika, coriander, etc.)
- 4 4 ounce Barramundi fillets, thawed overnight or in cold water for 20 minutes
- Salt and pepper, to taste
Tahini Sauce Ingredients:
- ¼ cup tahini
- 5 tablespoons water, plus more as needed
- 3 tablespoons lemon juice (about 1 large lemon)
- 1 tablespoon garlic, minced (about 3 garlic cloves)
- Salt and pepper, to taste
For Garnish:
- ¼ cup (or ~¼ bunch) fresh herbs of your choice (parsley, cilantro, etc.)
- Lemon wedges, for squeezing
Instructions
- Preheat your oven to 400°F (200°C).
- In a large cast iron skillet or oven safe pan, combine the cauliflower florets, diced squash or sweet potato, and chickpeas. Drizzle with olive oil, 1 tablespoon of the spices, and salt and pepper to taste. Use tongs to toss to coat evenly.
- Place the skillet in the preheated oven and roast the vegetables and chickpeas for about 25 minutes or until they are slightly golden and tender.
- Toss veggies once more then place Barramundi fillets on top of the roasted veggies. Sprinkle fillets evenly with the remaining 1 tablespoon of olive oil and remaining 1 tablespoon of spices.
- Return the skillet to the oven and bake for an additional 15 minutes.
- While everything is roasting, prepare the tahini sauce by whisking together all ingredients in a mason jar or liquid measuring cup. Add more water as needed to reach a pourable consistency.
- Briefly remove the skillet from the oven. Drizzle over tahini sauce and bake for 5 more minutes, until the skillet is bubbly and fish easily flakes with a fork.
- Before serving, top with fresh herbs and squeeze over lemon wedges, if desired.
Notes
Nutrition
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