Pan Seared Barramundi – A Recipe for Low Carb Keto Pan Searing Success (2024)

Posted by Susie T. on November 6, 2014 in Easy Button Low Carb Keto Recipes, Gluten Free Recipes, Low Carb Keto Recipes, Main Dishes | Comments Off on Pan Seared Barramundi – A Recipe for Low Carb Keto Pan Searing Success

Pan Seared Barramundi – A Recipe for Low Carb Keto Pan Searing Success (1)

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This healthylow carb keto recipe for Pan Seared Barramundi from Fluffy Chix Cook represents so much more than a simple recipe for fish. This recipe encapsulates an entire cooking technique, pan searing,that will revolutionize your low carb keto lifestyle. It will enhance food enjoyment and satisfaction exponentially and multiply the likelihood of long-term dietary satisfaction. Wow, those aremighty big claims, forsuch an Easy Buttontechnique! Is it magic or strategery?

Pan Seared Barramundi – A Recipe for Low Carb Keto Pan Searing Success (2)

Don’t expect a “magical” recipe for Pan Seared Barramundi a firm, white-fleshed fish, or any variety of mild white fish(aka snapper, cod, halibut, sole, crappie, catfish, tilapia, pangasius or basa). It’s not the recipe bringing the magic; it’s the cooking technique that delivers, gorgeous, succulent magic every time. Because you know, it’s a work-horse, basic recipe—more of a cooking technique than an actual recipe for fish. Stick any old seasoning blend you want on any type of firm, mild, white fish. Cook it fast and hot, like an August Saturday night in downtown Livingston! And voila! Low carb keto magic ensues. The crowds go wild.Just don’t think this is only about a fish recipe. Cuz it isn’t.

Learn to pan sear almost any protein (seafood, meat, or veggie) and unlock the secret mystery to Easy Button Meals in minutes. This technique literally transforms your low carb keto diet from boring to fabulous adding: flavor, succulent moisture, and all-around flare to proteins of all varieties. You can pan sear fish and seafood as easily as you pan sear chops, boneless chicken and poultry, steaks, game, even veggies. The “magic” occurs not because of recipe device. It happens through the cooking process itself.

Pan Seared Barramundi – A Recipe for Low Carb Keto Pan Searing Success (3)

We’ve talked a little in the past about the Maillard reaction, but it’s time to get the nerd herd back together again and explain why learning this one simple technique can increase food satisfaction and satisfaction with the low carb keto lifestyle, exponentially. The Maillard or “browning” reaction is a physical and chemical reaction that occurs between heat and proteins or rather, amino acids in food (and the sugars or carbohydrates as well).

When cooked in a hot, “dry” pan—”dry” meaning, cooking food in some fat—but not submerging in fat or liquid as you would if braising, simmering or deep fat frying—with the food in direct contact with the surface of the pan. High heat promotes caramelization of proteins and sugars and increases water evaporation, promoting the typical brown color we’ve come to associate with deep “brown” flavor and umami. And with that flavor, you also get large numbers of aromatics which simply increases flavor perceptions to an even greater extent. As the food adheres to the pan and browns, the caramelized particles grow thicker and these “brown crunchies in the bottom of the pan,” as well as on the surface of your food, pack a one-two flavor punch your tastes buds flip over and remember. And crave.

Pan Seared Barramundi – A Recipe for Low Carb Keto Pan Searing Success (4)

Master this one technique and never suffer the indignity of eating grey, dry, chalky or mealy textured meats, or mushy veggies again. The idea is to cook fast and hot in a lightly oil pan, to sear the outside of the protein. Once browned on all sides, you can transfer the pan to a preheated 350°—400° oven to finish the cooking process. The oven cooking time varies by meat/veggie and is affected by thickness, density of the protein, fat and moisture content of protein, etc. But for this case (seafood or fish) just know that 2-3 minutes per side in a preheated pan on medium high heat will finish in a preheated 350° oven for about 3-4 minutes, if that fish is approaching 1 inch thickness. If the fish is thicker, add a minute or two more, if thinner then decrease time to 2-3 minutes in the oven.

Pan Seared Barramundi – A Recipe for Low Carb Keto Pan Searing Success (5)

Practice this technique with different proteins. Pan searing “poster children” include: boneless chicken breast, boneless chicken thighs, duck and goose breast, turkey tenderloin, pork chops, pork tenderloin, thinly cut steaks, tenderloin of beef, burger patties, sausage patties, foie gras, fish, shrimp, scallops, game, oh my! We could Bubba Gump the hayull (Texan for hell) outta this list. In fact, we even pan sear small, two-person roasts and finish them in the oven, using an oven thermometer to gauge doneness. Truthfully, we begin the life of any roast or fowl with a quick pan sear in order to initiate the Maillard reaction. It increases flavor like nobody’s beeswax. Swearsies!

Pan Seared Barramundi – A Recipe for Low Carb Keto Pan Searing Success (6)

(Click on the image to purchase from Fluffy Chix Cook’s trusted Amazon partner.)

Pan Seared Barramundi – A Recipe for Low Carb Keto Pan Searing Success (7)

(Click on the image to purchase from Fluffy Chix Cook’s trusted Amazon partner.)

Our favorite skillets for pan searing…well heck, you know we’re DFSWs (Delicate Flowers of Southern Womanhood), so of course we have to mention cast iron. But scoring maybe even higher than cast iron is enameled cast iron. Don’t think you have to have a million dollar pocket-book for these pans, you findcast iron skilletsall the timeat thrift stores and garage sales! But you can also find them online with our trusted Fluffy Chix Amazon Partners. The heavy cast iron interior holds heat longer and more evenly, ensuring that expensive proteins and veggies brown and caramelize without burning or scorching.Look right above this paragraph to see two ofthe Fluffys’favorite pans for pan searing seafood, meats and veggies.

(Cooking note about the stuck on browned bits in the bottom of the pan: For God’s sake don’t scrub those browned bits out of the pan and throw them away! That’s brown gold, dearies! When the meat is cooked, remove it from the pan to rest, the magic really begins!!! While the pan is back on a stove top burner over high heat, add about ½-1 cup of liquid: broth, dry wine, dry sherry, dry vermouth, water, whatevs.

Gently run a spatula over the bottom of the pan, working the dry bits off the bottom as the liquid boils rapidly and quickly reduces. Keep scraping with the silicone spatula until all the browned bits are loosened into the pan. The pan surfaces should be clean and free of stuck on golden deliciousness. Evaporate the liquid to almost syrup consistency then add a pat or two of butter.

Turn off the heat, remove the pan from the hot burner and shake until every last morsel of butter is absorbed and mixes evenly into the pan juices. Taste, adjust for seasoning and serve over your protein of the day, to the applause and accolades of your family. If you are serving it for guests, feel free to throw the pan sauce (which you’ve now made) through a small fine strainer. You’ll get a silky smooth sauce that tastes amazing!

With this one technique, you can make award-winning, kitchen wench prodigious meals in 15-20 minutes or less each night. Heck, most nights it can be done under 10 minutes! Stress free, flavor packed, low carb keto cooking is about keeping it simple 90% of the time! A simple pan seared protein, a little veg, some buttah, a small side salad with homemade House Vinaigrette and dinner is served. Happy family, happy bellehs.)

Want To Know More About Sustainably Farmed Barramundi?

Barramundi also known as Australian Sea Bass is a member of the perch family. It’s unique because, it’s a species ideal for healthy sustainable aquaculture. Barramundi is a sturdy fish, resistant to disease enabling it to grow well without the use of hormones or antibiotics. It produces large amounts of omega 3 fatty acids without the need to supplement with fish oil and its fatty acid profile looks similar to wild caught Coho salmon. Mild, firm-fleshed, with a meat texture, this fish produces a hearty flaked protein that blends well with so many different flavors, seasonings, and sauces. And the bonus is this particular fish is responsibly raised to minimize the impact of fish farming on environmental ecosystems.

Get the Fluffys’ no fail Hollandaise Sauce or other see other sauces in our Fluffy Index!

Pan Seared Barramundi – A Recipe for Low Carb Keto Pan Searing Success (8)

November 6, 2014

bySusie T.

Category Easy Button Low Carb Keto Recipes Gluten Free Recipes Low Carb Keto Recipes Main Dishes

Pan Searing is a basic cooking technique that works with fish, seafood, steaks, chops, hamburger and sausage patties, even veggies! Utilizing a little bit of fat, a preheated pan and a hot fire, food is quickly seared on the outside while protecting the moisture and texture inside. It's a quick-cook, Easy Button method. Adding a sauce, like Hollandaise Sauce is the perfect way to turn fish into a ketogenic entrée—and keep it filling and comforting.



Serving Size

about 6oz cooked

Prep Time

5 minutes

Pan Seared Barramundi – A Recipe for Low Carb Keto Pan Searing Success (9)


Barramundi is one of the new sustainably farmed, firm-fleshed, white fish that flakes nicely and has a really meaty texture. It's also pretty affordable for a healthier choice fish. We love to use it interchangeably with dishes that call for red snapper in order to keep costs down and to vary the area when the fish is caught—perhaps keeping heavy metal contaminates lower. (We can hope, right?)
Finishing the fish in the oven helps keep it moist and cooks it to perfection without over-browning and drying the exterior.
This preparation will work with any firm-fleshed, white fish, including cat fish, tilapia or pangasius. Alter the cooking time to the thickness of the fish.
A great way to make the meal more keto? Add a sauce! Hollandaise Sauce is an almost instant fat bomb equalizer and tastes awesome with this dish!
Serving Ideas Serve with a wedge of lemon and a crisp, fresh spring greens salad with purple onion and house vinaigrette. This dish is great with Hollandaise Sauce!
Nutritional Information
Per serving (about 6oz cooked): 339 Calories; 21g Fat (53.0% calories from fat); 41g Protein; 1g Carbohydrate; trace Dietary Fiber; 1g Effective Carbs
Per Serving (with lemon garnish): 340 Calories; 21g Fat (52.5% calories from fat); 41g Protein; 2g Carbohydrate; trace Dietary Fiber; 2g Effective Carbs
Per Servings (with 1/4c Hollandaise Sauce): 677 Calories; 57g Fat (73.0% calories from fat); 44g Protein; 3g Carbohydrate; trace Dietary Fiber; 3g Effective Carbs
Copyright © 2011 Fluffy Chix Cook. All rights reserved.



  • 1 lemon wedge

Sauce (Optional)

  • 1/4 cup Hollandaise Sauce


  1. Preheat oven to 350°.
  2. Wash and dry fish filet and check for bones. Season fish with granulated garlic, dried parsley, kosher salt and freshly ground black pepper.
  3. Preheat a heavy, nonstick skillet or seasoned cast iron skillet until very hot—about 2-3 minutes over medium high heat. Add oil and butter. When melted and beginning to bubble, add fish. Cook over medium high heat for 3 minute per side, flipping once. Transfer pan to preheated 350° oven. Finish cooking filets in the oven, at 350. Cook 3-5 additional minutes in the oven, depending on the thickness of the filet. Fish is done when center of fish gives to the touch. (Note Total cooking time for this method is generally 7-9 minutes per inch of fish.)
  4. Remove and serve immediately with a lemon wedge.

Nutrition Facts

Pan Seared Barramundi – A Recipe for Low Carb Keto Pan Searing Success

Serves: 1 serving

Amount Per Serving:

about 6oz cooked

Calories 339 without sauce
% Daily Value*
Total Fat 21g 32.3%
Saturated Fat 0
Trans Fat
Cholesterol 0
Sodium 0
Total Carbohydrate 0
Dietary Fiber 0
Vitamin A Vitamin C
Calcium Iron

* Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.

Fluffy Chix Cook



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Pan Seared Barramundi – A Recipe for Low Carb Keto Pan Searing Success (10)

Copyright © 2010 Fluffy Chix Cook. All rights reserved.

Pan Seared Barramundi – A Recipe for Low Carb Keto Pan Searing Success (2024)


Is barramundi good for a keto diet? ›

Keto supports consumption of omega-3s, therefore barramundi and other fatty fishes fit right in. Many people have adopted this diet for sustained energy levels and weight-loss. Recap: Fatty fishes including barramundi fits are perfect for the high-fat, moderate protein, and low carb requirements of a Keto diet.

What is the best cooking method for barramundi? ›

Heat a medium frying pan (nonstick if you have it) on medium-high heat. Pan fry one side for about 3 to 4 minutes. The edges should turn golden brown. Flip and cook the other side 1-2 more minutes or until fish is cooked through and flakes easily.

Is battered fish OK on keto? ›

This keto fried fish is amazing and tastes just like restaurant beer-battered fish! A mix of finely ground almond flour and unflavored whey protein powder gives you the perfect light and crispy texture.

Can you deep fry barramundi? ›

Cut barramundi fillets lengthways into two pieces. Dip the fillets into the batter and deep fry in hot oil until golden and crisp. Serving suggestion: Serve with twice fried potato chips and lemon aoli.

Is barramundi healthier than salmon? ›

Is barramundi healthier than salmon? Salmon and barramundi are both great options as part of a healthy lifestyle! While barramundi has half the calories of Atlantic farmed salmon, both fish are high in omega-3 fatty acids, which play a vital role in brain and heart health.

What is the best fish to eat on a low carb diet? ›

Salmon – Packed with a high fat content, salmon – particularly wild salmon – serves up a robust, buttery flavor that is versatile across many keto recipes at breakfast, lunch, and dinner. Cod – Cod makes the cut on our keto list because it's low in carbohydrates – just 2% of your recommended daily value.

Why is my barramundi rubbery? ›

Overcooking: When the fish is fried for too long, the heat causes the proteins to break down and the texture becomes rubbery.

How do you tell when barramundi is fully cooked? ›

The best way to tell if your fish is done is by testing it with a fork at an angle, at the thickest point, and twist gently. The fish will flake easily when it's done and it will lose its translucent or raw appearance. A good rule of thumb is to cook the fish to an internal temperature of 140-145 degrees.

Is barramundi high in mercury? ›

Does Barramundi contain mercury? The Better Fish® Barramundi has consistently tested below detectable limits for mercury (average of 0.02 ppm). The levels allowed by the U.S. Food and Drug Administration is 1 ppm. Wild-caught and farm-raised Barramundi contain different mercury levels due to their very different diets.

Can you eat fish everyday on keto? ›

If you're not fitting fish into your keto diet, now is the time to start. The AHA recommends consuming fish at least twice per week, emphasizing fatty fish, such as salmon, sardines, mackerel, and bluefin tuna, which are packed with heart-healthy omega-3 fatty acids.

Can you have olive oil on keto? ›

The answer is a resounding yes! In fact, many believe that extra virgin olive oil, known for a wide range of health benefits, is the single best oil for a keto lifestyle. Most importantly for keto, olive oil is low in saturated fat and high in monounsaturated fat, making it a perfect fit for all versions of the diet.

Can you eat fish eggs in keto? ›

On average, a serving of fish roe contains 4 grams of protein, 3 grams of fat, and less than 1 gram of carbs, making it an ideal snack for keto dieters. Fish eggs like caviar or salmon roe also provide vitamins and minerals, such as: Vitamin B12. Vitamin D.

Can you overcook barramundi? ›

If you're following a recipe take note of the recommended cook time so that your fish doesn't turn out too dry (perfectly cooked fish is moist). One of the reasons people, and we, love barramundi is because of its moderate fat content, which makes it very difficult to overcook.

Which flour for crispy batter? ›

Rice flour and cornstarch work particularly well because they fry up crispier than wheat flour. They also absorb less moisture and fat during the frying process, making the products less greasy. This is why rice flour is often used when making tempura because it produces a very thin and crispy, dry crust.

Do you have to flip fish when deep frying? ›

Fry the fish, two or three pieces at a time, in the hot oil until the coating is golden and fish begins to flake when tested with a fork, turning once. This takes about 3 or 4 minutes per batch. Drain the deep-fried fish on paper towels, flipping the fillets to drain both sides.

Is barramundi high in carbs? ›

Barramundi is a good source of omega-3 fats and is naturally low in carbohydrate. Like all fish it is also high in protein, which assists with satiety - meaning it keeps you feeling fuller for longer.

How many carbs are in barramundi? ›

Australis The Better Fish Barramundi (1 serving) contains 0g total carbs, 0g net carbs, 4g fat, 23g protein, and 120 calories.

Is barramundi healthier than chicken? ›

Australian farmed barra contains more beneficial long chain fatty acids which are being increasingly associated with overall good health. Aussie barra contains around four-fold more long chain fatty acids than grass-fed beef and lamb, eight-fold more than pork and 21-fold more than chicken!

Is barramundi good for weight loss? ›

Helps with weight loss

Making it the ideal protein for staying healthy and in shape. When compared to other popular proteins, you'll be surprised to discover that 200 grams of Australian farmed barramundi has: Less calories than salmon. Half the fat of chicken and pork.


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