Pecan Crusted Barramundi with Meyer Lemon & Herb Bechamel

Serves: 4

Prep Time: 10

Cook Time: 20

Ingredients

  • 4 Barramundi fillets
  • 1/2 cup Kikkoman Panko crumbs
  • 1/2 cup unsalted toasted pecans;
  • pulverized to crumbs
  • zest of 1/2 Meyer lemon
  • 1 teaspoon dried rosemary
  • 1 tablespoon fresh parsley
  • 2 teaspoons dried thyme
  • salt and pepper
  •  
  • 1/2 cup Lifeway Plain Lowfat Kefir
  • 1 tablespoon Kikkoman Lime Ponzu sauce
  •  
  • 2 tablespoons butter
  • 2 tablespoons flour
  • 1 cup of Horizon Organic 1% milk
  • 1/2 cup Lifeway Plain Lowfat Kefir
  • 1 clove of garlic, minced
  • 1 teaspoon fresh parsley
  • 1 teaspoon fresh thyme
  • dash of freshly grated nutmeg
  • 3 tablespoons of meyer lemon juice
  • salt and pepper
  •  
  • 2 tablespoons olive oil

Preparation

  1. Preheat the oven to 375 degrees F.
  2. Make the coating: Combine Panko and pecan crumbs with the lemon zest, herbs, salt and pepper. Place in rimmed baking dish. Set aside.
  3. Whisk together Lifeway Kefir and ponzu. Place in rimmed baking dish. Set aside.
  4. Make the béchamel: Heat the butter in a saucepan until melted. Whisk in the flour, and cook for a couple of minutes, whisking constantly.
  5. Slowly whisk in the milk, whisk continuously to avoid forming lumps.
  6. Add the garlic, herbs and nutmeg and bring to a low boil. Lower the heat to a simmer immediately and continue to whisk while the sauce thickens. If the sauce gets too thick just whisk in more milk a little at a time. Remove from the heat, stir in the lemon juice and season to taste with salt and pepper. Set aside
  7. Dip Barramundi filets into Lifeway Kefir mixture then into panko mixture. Coat just both sides well.
  8. Heat oil in large sauté pan. Place filets, into pan and sear for 2 minutes turn and repeat.
  9. Remove from pan and place filets in lightly greased baking dish and bake in oven for 15 minutes until fish flakes with a fork.
  10. Turn oven to broil and broil for 1-2 minutes until top is golden brown.
  11. Pour warm béchamel sauce over the fish and serve immediately.
  12. Enjoy!

Notes:

Recipe courtesy of Chef and Registered Dietician Diane Henderiks of Dietician in the Kitchen

Diane dishes... "Barramundi is my new favorite fish! Why? It's high in nutrition, low calorie, mild, moist and mercury-free... you can't beat that!"

For a PDF file of the recipe, click here.

Visitor Comments

Be the first to comment using the form below.

Submit Your Comment

Enter characters seen here