AI-generated photo.
Australian · Australia
Grilled barramundi
Also called barramundi
Grilled barramundi, a dish from Australia (barramundi).
Pai editors’ mark 4 / 5
Plan, list, and collections
Grilled barramundi is cooked in Australia as its own dish. Oil the fish, grill it skin-side down, and finish with lemon. Barramundi is the fish if you can buy it; any firm white fillet cooks the same way. Amounts are scaled for four from foods this library can count, so the nutrition panel comes from those ingredients.
Health
How this plate sits
Counted from the ingredient table. The score, richness, and badges describe one serving as written. The ring and the nutrient table follow the serving count above. This is general information, not medical advice.
75
Health score
Light & nourishing
Moderate
Richness
Light
Light to very rich, from fat, saturated fat, sugar, and the cream or butter in the plate.
- Protein 35%
- Carbs 36%
- Fat 29%
Watch · Diabetes-friendly
It misses a gentler mark: sugar, fiber, the starch mix, or the richness of the plate.
Watch · Heart-friendly
Saturated fat, cholesterol, sodium, or fiber keeps this off the heart-friendly list.
Suits · Weight loss
Calories stay contained and protein is high enough to feel like a meal.
Watch · High protein
Protein is about 21.9 g, under the 25 g mark.
Watch · Low sodium
About 755 mg of sodium, above the 450 mg mark.
Suits · Gluten-free
No wheat, barley, or rye in the required list. Still read labels on sauces and oats.
Suits · Dairy-free
No milk ingredients in the required list.
Watch · Vegetarian
Meat, poultry, fish, or shellfish is in the required list.
Suits · Pregnancy
No alcohol, liver, or caffeine in the required list. Cook meat, eggs, and seafood through.
Suits · Gentle when sick
Mild, not fried, and not a very rich plate. Comfort, not a treatment.
Suits · Kid-friendly
Heat stays mild, and the required list has no alcohol or liver.
Calories by ingredient
Each number is that ingredient’s table calories, split across the servings.
- Potato96 kcal
- White fish fillet84 kcal
- Olive oil62 kcal
- Lemon juice2 kcal
- Dill1 kcal
- Black pepper1 kcal
Glycemic load
Estimated glycemic load for this count: 15.8. The bands come from the ingredient table.
Portion
One serving is about 246 kcal. Two portions would be about 492 kcal if you want a fuller plate.
Allergens. Fish
Make it healthier
Use half the salt
Salt adds no calories in this table, so the calorie figure stays put while sodium falls.
About 246 kcal after the change.
Use half the kosher salt and brighten the plate with lemon or lime.
The same dish with less sodium. This is the kitchen note. A new calorie figure is shown only when the grams can be replayed on the ingredient table.
Low confidence: no new calorie figure. The grams cannot be replayed on the table.
Replace the meat or fish with the same weight of drained chickpeas.
The seasoning and the method stay. The center of the plate changes. This is the kitchen note. A new calorie figure is shown only when the grams can be replayed on the ingredient table.
Low confidence: no new calorie figure. The grams cannot be replayed on the table.
| Nutrient | Amount | % daily value |
|---|---|---|
| Calories | 246 kcal | 12% |
| Protein | 21.9 g | 44% |
| Carbohydrate | 22.9 g | 8% |
| Fiber | 2.8 g | 10% |
| Total sugars | 1.3 g | 3% |
| Fat | 8 g | 10% |
| Saturated fat | 1 g | 5% |
| Cholesterol | 56 mg | 19% |
| Sodium | 755 mg | 33% |
| Potassium | 854 mg | 18% |
| Calcium | 29 mg | 2% |
| Iron | 1.3 mg | 7% |
| Magnesium | 52 mg | 12% |
| Zinc | 0.8 mg | 7% |
| Vitamin A | 8 mcg | 1% |
| Vitamin C | 30.2 mg | 34% |
| Vitamin D | 1.2 mcg | 6% |
| Vitamin E · estimate | 1.1 mg | 7% |
| Vitamin K · estimate | 9 mcg | 8% |
| Thiamin (B1) | 0.1 mg | 8% |
| Riboflavin (B2) | 0 mg | 3% |
| Niacin (B3) · estimate | 7.4 mg | 46% |
| Vitamin B6 · estimate | 0.8 mg | 47% |
| Folate | 24 mcg | 6% |
| Vitamin B12 | 1.5 mcg | 63% |
Low-confidence marks sit on glycemic load or on vitamins the USDA row left blank. Those vitamins are filled from a food-group reference and labeled as estimates. Reported USDA values, including zeros, are kept. 50 g is the daily value for added sugar. This figure is total sugar, including fruit and milk.
- A serving stays under about 420 calories, so it can sit inside an ordinary day.
- Sodium is on the higher side. The swaps below pull it down.
- Fish here is a commonly eaten, lower-mercury choice when fully cooked. Follow your own pregnancy fish guidance.
Pai shares general nutrition information for everyday cooking. It is not medical advice, a diagnosis, or a treatment plan. Health labels are estimates from reference ingredient data and do not account for your lab results, medications, or how a food is absorbed. If you are pregnant, managing diabetes, cholesterol, an allergy, or any illness, use this as a menu of ideas and follow the clinician who knows you. In an emergency, call local emergency services.
Equipment
- Grill pan or grill
- Tongs
- Scale
Ingredients
Each line is stored in grams. The second amount is the other system, so a cup measure and the gram weight stay together.
White fish fillet4 fillets480 g
Lemon juice3 tbsp40 ml
Dill0.25 cup8 g
Olive oil2 tbsp30.77 ml
Kosher salt1 tsp4 g
Black pepper0.5 tsp1 g
Potato3 potatoes500 g
The first amount follows the unit toggle. The second is the other system. Both follow the serving count.
If you need to swap
- Use half the kosher salt and brighten the plate with lemon or lime.. The same dish with less sodium.
- Replace the meat or fish with the same weight of drained chickpeas.. The seasoning and the method stay. The center of the plate changes.
Method
AI-generated photo.
1Heat the grill until it is hot, then oil the bars. For Grilled barramundi, start here: oil the fish, grill it skin-side down, and finish with lemon.
AI-generated photo.
2Oil the fish, grill it skin-side down, and finish with lemon. Barramundi is the fish if you can buy it. any firm white fillet cooks the same way.
Cook 14 min
AI-generated photo.
3Rest it a few minutes. The juices should run clear where that matters. Stop when this is true of Grilled barramundi: Oil the fish, grill it skin-side down, and finish with lemon. Barramundi is the fish if you can buy it; any firm white fillet cooks the same way.
AI-generated photo.
4Slice or leave whole and serve with the juices. Grilled barramundi is eaten in Australia as this plate, with the sauce or garnish that belongs to it.
How you know it is done
Grilled barramundi is done when the outside has color and the center is cooked through for the protein in the pan.
If it goes wrong
- Grilled barramundi looks done on top and is still raw in the center. Trust the cue in the method, not the color alone. Give it a few more minutes and check the center.
- Grilled barramundi spread, sank, or turned out dry. Measure by weight next time, heat the oven fully, and stop when the doneness cue appears rather than when the timer ends.
Storage
Cool Grilled barramundi, then cover and refrigerate for up to 3 days. Freeze portions for a month if the dish reheats in a pot or oven, not a raw salad.
How this dish helps your daily life
- Grilled barramundi is cooked by grill in Australia. The steps follow that technique, including the timing above.
- The meat, poultry, or fish is the protein. The panel is this plate, not a generic serving.
Notes
Pregnancy. Cook seafood until it is done through. This is a common cooking fish or shellfish, not a high-mercury choice.
Allergens in the required list: Fish.
Your stars and note
Pai shares general nutrition information for everyday cooking. It is not medical advice, a diagnosis, or a treatment plan. Health labels are estimates from reference ingredient data and do not account for your lab results, medications, or how a food is absorbed. If you are pregnant, managing diabetes, cholesterol, an allergy, or any illness, use this as a menu of ideas and follow the clinician who knows you. In an emergency, call local emergency services.