Hummus-Crusted Baked Fish {Barramundi}

Hummus-Crusted Baked Fish {Barramundi} takes roughly 20 minutes from beginning to end. For $3.01 per serving, you get a main course that serves 4. One portion of this dish contains approximately 33g of protein, 4g of fat, and a total of 198 calories. 357 people were impressed by this recipe. Head to the store and pick up panko breadcrumbs, salt, hummus, and a few other things to make it today. It is brought to you by Cookin Canuck. It is a good option if you're following a pescatarian diet. All things considered, we decided this recipe deserves a spoonacular score of 96%. This score is awesome. If you like this recipe, you might also like recipes such as Baked Fish Marsala with Mushrooms {Barramundi}, Panko Crusted Barramundi Sticks with Harissan Aioli, and Baked Hummus-Crusted Lemon Chicken.

Servings: 4

Preparation duration: 5 minutes

Cooking duration: 15 minutes

 

Ingredients:

4 (6 oz. each) Barramundi filets

1 1/2 tbsp minced fresh dill

1/2 tsp ground pepper

6 tbsp hummus

Juice of 1/2 lemon

1/4 cup panko breadcrumbs, preferably whole wheat

1 tbsp finely grated Parmesan cheese

1/2 tsp salt

Equipment:

baking sheet

aluminum foil

oven

bowl

Cooking instruction summary:

Preheat the oven to 375 degrees F. Line a baking sheet with foil and lightly coat the foil with cooking spray.Place the Barramundi filets on the foil and squeeze the lemon over top. Season with the salt and pepper.In a small bowl, stir together the hummus and dill. Spread evenly on the fish.In another bowl, combine the breadcrumbs and Parmesan cheese. Sprinkle evenly over the hummus.Bake until the fish is cooked through, about 15 minutes. Serve.

 

Step by step:


1. Preheat the oven to 375 degrees F. Line a baking sheet with foil and lightly coat the foil with cooking spray.

2. Place the Barramundi filets on the foil and squeeze the lemon over top. Season with the salt and pepper.In a small bowl, stir together the hummus and dill.

3. Spread evenly on the fish.In another bowl, combine the breadcrumbs and Parmesan cheese. Sprinkle evenly over the hummus.

4. Bake until the fish is cooked through, about 15 minutes.

5. Serve.


Nutrition Information:

Quickview
198k Calories
33g Protein
3g Total Fat
6g Carbs
39% Health Score
Limit These
Calories
198k
10%

Fat
3g
6%

  Saturated Fat
0.8g
5%

Carbohydrates
6g
2%

  Sugar
0.34g
0%

Cholesterol
73mg
25%

Sodium
515mg
22%

Get Enough Of These
Protein
33g
66%

Selenium
58µg
83%

Phosphorus
400mg
40%

Vitamin B12
1µg
26%

Vitamin B6
0.47mg
24%

Potassium
770mg
22%

Vitamin B3
3mg
20%

Magnesium
73mg
18%

Vitamin B1
0.21mg
14%

Manganese
0.27mg
13%

Vitamin D
1µg
10%

Copper
0.18mg
9%

Folate
35µg
9%

Vitamin B2
0.15mg
9%

Zinc
1mg
8%

Iron
1mg
8%

Vitamin E
1mg
7%

Fiber
1g
6%

Calcium
59mg
6%

Vitamin C
3mg
4%

Vitamin B5
0.33mg
3%

Vitamin A
97IU
2%

covered percent of daily need
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Food Trivia

How you serve food and drink matters in the perception of taste. Hot chocolate tastes better in orange cups, scientists found.

Food Joke

The helpful waiter Rachel had not seen her Israeli relatives for years, so she was very excited when her Aunt Leah and Uncle Yitzhak came to visit her in London. To celebrate their visit, Rachel took them to an old-fashioned Kosher restaurant in Hendon. "I`ll have the kreplach," Rachel told the waiter. "The kreplach is from last night," explained the waiter. "Better you should order something made fresh today. How about stuffed peppers?" "OK, let it be stuffed peppers." The waiter turns to Aunt Leah. "And you?" "Bring please the pot roast." "Look, lady, the pot roast is strictly for goyim. If you want something special, try the flanken." "All right then, so bring the flanken." Uncle Yitzhak studied the menu carefully then said to the waiter, "I can`t make up my mind. What do you suggest?" "Suggest!" cried the waiter. "On a busy night like this who has time for suggestions?"

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