Recipes healthy eyes: Roasted tomato & artichoke barramundi

Updated NOV 15, 20214 min read

Summary in 30 seconds

The delicate and mild flavoured white fish, barramundi is a sustainably sourced sea bass. Individual frozen filets are available in most grocery stores. Make this versatile recipe on a weeknight or for an elegant dinner party.

Prep time 10 min
Cook time 20 min
Total time 30 min

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Why is it good for you and your eyes?

Barramundi is rich in DHA/EPA omega-3 fatty acids necessary for retinal, neurological and brain health. In addition, these fatty acids support the wellness of the ocular surface aiding in the amelioration of dry eye symptoms. DHA/EPA omega-3 fatty acids are abundant in cold water fatty fish, mollusks and shrimp.

According to several studies (Salisbury Eye Evaluation 2010, Eye Disease Case Control 2016) the consumption of fish reduces the incidence of developing age-related macular degeneration (AMD). For eye wellness, it is recommended to consume fish two or more times per week.

Ingredients

Makes 4 servings

  • 14½ oz canned artichokes, well drained, halved
  • 1½ cups grape tomatoes, halved
  • 3 garlic cloves, minced
  • ½ tsp sea salt
  • ¼ tsp black pepper
  • 2 tsp Italian herb blend
  • 2 T olive oil
  • 4 – 6 oz barramundi fillets, thawed
  • 2 T Romano cheese, finely grated
  • 2 T Italian flat leaf parsley, roughly chopped + more for garnish

Directions

  1. Preheat oven to 400ºF.
  2. Add tomatoes, artichokes, garlic, salt, pepper, Italian herbs and olive oil to a mixing bowl. Stir to evenly coat. Divide artichoke/tomato mixture between two 9”x13” baking dishes.
  3. Bake for 20 minutes. Remove from oven.
  4. Lightly season both sides of the fillets with salt and pepper. Push artichokes and tomatoes to the side to make room for the fillets.
  5. Place on a serving platter. Garnish tomatoes and artichokes with cheese and parsley.

Nutrition Facts (per ¼ cup serving)*

Kcal288
Protein33.78g
Total Carbohydrate7.25g
Total Sugar2.58g
Dietary Fiber3g
Total Fat12.76g
Monounsaturated Fat6.481g
Ccholesterol92mg
Sodium587mg
Calcium16%dv
Iron7%dv
Vitamin A33%dv
Vitamin C15%dv
Vitamin E9%dv
Ffolate10%dv
Vitamin B1 (Thiamin)21%dv
Vvitamin B2 (Riboflavin)29%dv
Vitamin B3 (Niacin)38%dv
Vitamin B5 (Pantothenic Acid)28%dv
Vitamin B641%dv
Vitamin B12159%dv
Lycopene1438mcg
EPA/DHA omega-3 fatty acids61% dv

Ocular Nutrition Support this recipe supports blood sugar regulation with protein and dietary fiber; omega-3 fatty acids modulate inflammation and supports retinal tissues; the B vitamins: B6, folate and B12 work together and may reduce age-related eye health concerns. *%dv is based upon a 2,000 kcal/day diet

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