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Mock Breaded Barramundi

Parmesan and Cashew Crusted Barramundi

Barramundi, also known as “the next big fish,” is an excellent white fish for both everyday cooking and special occasions. It tastes great grilled or my favorite, baked with a mock breading. I recently stumbled upon it at my local grocer and decided to try it out, due to its natural and sustainable qualities. It is rather new in my grocery store, so if you can’t find it, you could use this same recipe for other wild caught white fish, such as orange roughy, cod, tilapia, or halibut.

Ingredients

  • four 6 oz barramundi fillets (de-boned and skin removed) **
  • 2 oz raw cashews, grated ***
  • 1 cup Parmesan cheese, grated
  • 1/4 tsp salt
  • 1/8 tsp pepper
  • 1/4 tsp garlic powder
  • 1/4 tsp onion powder
  • 1/4 tsp paprika
  • 4 egg whites
  • coconut or olive oil

** I have recently been using more of the flash frozen, wild-caught varieties of fish (found in the freezer section of the grocery store). It is a great option when you want to have fish some time during the week, but not that night that you buy it. I am really picky about fish, and can’t stand when it smells fishy, so I love that I can thaw out a package of the flash frozen fish during the week, and when I open it, it smells just as fresh as if I bought it that day.

*** I use a hand held cheese grater to grate the cashews because it is fast, and allows for easy clean up, but you could also use a food processor.

Directions

Preheat oven to 425° F.

On a large plate, mix grated cashews, Parmesan, and spices with your fingers or a fork. Set aside.

In a small bowl, whisk egg whites and then pour onto another large plate. Make sure the plate has a sufficient lip to it so that the eggs do not spill over the sides.

Get out a baking sheet big enough to fit your fish and, using a paper towel, coat it with a layer of coconut oil or olive oil. Set aside.

Take a fillet of fish and dip it into the egg wash, making sure to coat both sides. Then immediately dip it in the “breading” mixture and press it down, so that the mixture sticks. Flip it over and do the same to the other side. Place fillet on baking sheet and continue the process, coating each of the other three fillets and placing them on the baking sheet.

Bake for 8 to 10 minutes, until golden brown and fork-tender.

Parmesan and Cashew Crusted Barramundi

Nutritional Info

4 servings = per serving

Calories: 303
Fat: 13 g
Carbs: 5 g
Protein: 41 g

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{ 5 comments… read them below or add one }

MB July 22, 2009 at 11:56 AM

Ooooh, this looks super! I’m going to try it tonight!

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Joanna July 22, 2009 at 12:04 PM

Wow! 41 grams of protein! Thank you for this recipe, I’ve been eating a ton of tilapia and tuna lately and am anxious to give this one a try.

Reply

Christy July 22, 2009 at 6:07 PM

Oh yay! I am looking forward to trying this out! Since Gav doesn’t eat parm, would it be just as good if I omitted it or do you have another suggestion for those who don’t eat cheese?

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Sheila July 22, 2009 at 6:47 PM

MB and Joanna – Glad you like it!!

Christy – Hmm… good question. You could try leaving it out, or you could use something like wheat germ or flax seed meal instead. The parm adds a nice salty, crisp texture, which is a little different than the cashew texture, so I think I would add something. Let me know how it turns out and what you decide to use!

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Sagan July 22, 2009 at 8:37 PM

Love making my own breadings. Its so much fun!

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