Apr 7
2014

Baked Fish Marsala Recipe with Mushrooms {Barramundi}

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Buttery barramundi fish fillets are baked and smothered in a marsala wine mushroom sauce for a healthy, delicious meal. Thanks to the NoshOn.It Publisher Partner Program for sponsoring this post and helping me to share this recipe with you.
Baked Fish Marsala Recipe with Mushrooms {Barramundi} | cookincanuck.com #fish #healthy

If you are a traditionalist at heart, please accept my sincere apologies. This recipe is clearly blasphemous to Italian cuisine on so many levels. Are mushrooms in Marsala wine sauce supposed to be spooned over barramundi fish fillets? No, of course not! Chicken…it’s supposed to be chicken.

And then there’s the whole matter of baking the fish, rather than breading and pan-frying. As I said…blasphemous. But stick with me here.

Baked Fish Marsala Recipe with Mushrooms {Barramundi} | cookincanuck.com #fish #healthy

It was clear after tasting this recipe that Marsala wine and mushroom sauce was meant to be shared with fish. The rich, flavorful sauce seeps into every nook and cranny, complementing the slightly buttery texture of the barramundi fillets. There’s nothing wrong about that!

Baked Fish Marsala Recipe with Mushrooms {Barramundi} | cookincanuck.com #fish #healthy

I figured that if I was going to cook with a healthy fish such as barramundi, which is high in protein and omega-3s and low in calories and fat, why not bake instead of pan-fry? I also left out the standard tablespoons of butter typically used to finish a marsala wine sauce. Instead, I made a roux with a little flour to thicken the sauce in a low-calorie kind of way.

If you caught my other two barramundi recipes, Hummus-Crusted Baked Fish {Barramundi} and Asian-Style Fish & Bok Choy in Foil {Barramundi}, you might remember that this fish is dubbed “The Sustainable Sea Bass” and is free of mercury and PCBs.

Baked Fish Marsala Recipe with Mushrooms {Barramundi} | cookincanuck.com #fish #healthy

I am a lover of mushrooms (well, and wine, too), so I didn’t want to skimp on the sauce. There’s nothing worse than having to carefully sop up the sauce to be certain that each piece of fish gets its share. There was plenty here to satisfy my mushrooms craving.

Baked Fish Marsala Recipe with Mushrooms {Barramundi} | cookincanuck.com #fish #healthy

Where do you buy barramundi? It’s sold frozen at many retailers, including Trader Joe’s, Whole Foods and Safeway.

Other barramundi recipes:

Barramundi Fish Recipes | cookincanuck.com #fish #healthy
Cookin’ Canuck’s Hummus-Crusted Baked Fish {Barramundi}
Cookin’ Canuck’s Asian-Style Fish & Bok Choy in Foil {Barramundi}
Jelly Toast’s Moroccan Fish Skewers with Barramundi
The Corner Kitchen’s Barramundi Ceviche
Cafe Johnsonia’s Broiled Barramundi Fillet with Puttanesca Sauce

Baked Fish Marsala Recipe with Mushrooms {Barramundi}
 
Prep time
Cook time
Total time
 
Calories 279.4 / Total Fat 11.1g / Saturated Fat 2.5g / Cholesterol 82.2mg / Sodium 801.4mg / Total Carbohydrates 10.4g / Fiber 1.0g / Sugars 1.6g / Protein 31.8g / WW (Old Points) 6 / WW (Points+) 7
Serves: Serves 4
Ingredients
  • 4 (6 oz. ) Barramundi fillets
  • ½ tsp salt, divided
  • ½ tsp ground pepper, divided
  • 4 tsp olive oil, divided
  • 12 oz. crimini mushrooms, thinly sliced
  • 3 tbsp minced shallots
  • 1 garlic clove, minced
  • 1 tbsp all-purpose flour
  • ¾ cup chicken broth
  • ¾ cup Marsala wine
  • 3 tbsp minced flat-leaf parsley
Instructions
  1. Preheat the oven to 375 degrees F. Line a baking sheet with foil and coat with cooking spray.
  2. Place the barramundi fillets on the prepared baking sheet, rub with 1 teaspoon olive oil and season with ¼ teaspoon and ¼ teaspoon pepper.
  3. Bake until the fish is just cooked through, 10 to 12 minutes.
  4. Heat 1 teaspoon olive oil in a large nonstick skillet set over medium heat. Cook the mushrooms until they release and then reabsorb their juices, about 5 minutes. Transfer the mushrooms to a bowl.
  5. Heat 1 teaspoons olive oil in the skillet. Add the shallots and garlic, and cook until the shallots are starting to soften, about 2 minutes.
  6. Add the remaining teaspoon of olive oil, then stir in the flour and cook, stirring, for 1 minute. Pour in the chicken broth and Marsala wine and simmer, stirring frequently, until the sauce is slightly thickened, about 2 minutes. Season with the remaining ¼ teaspoon of salt and pepper.
  7. Add the cooked fish and mushrooms to the skillet and cook until the fish is heated, about 2 minutes.
  8. Garnish with parsley and serve.
Notes
From the kitchen of Cookin' Canuck | cookincanuck.com
Nutrition Information
Serving size: 1 fillet + ¼ mushrooms & sauce Calories: 279 cal Fat: Total Fat 11.1g / SaturatedFat 2.5g

Disclaimer: Thanks to the NoshOn.It Publisher Partner Program for sponsoring this post and helping me to share this recipe with you.

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{ 15 comments… read them below or add one }

1 Rachel @ Baked by Rachel April 7, 2014 at 5:20 am

Looks amazing!! I definitely need to make this soon.

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2 Taylor @ Food Faith Fitness April 7, 2014 at 5:29 am

My goodness, this barramundi is everywhere! Now I REALLY need to try it since I LOVE fish and marsala! Pinned!

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3 Aggie April 7, 2014 at 7:43 am

Oh how I am loving this recipe!!

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4 Amy @Very Culinary April 7, 2014 at 9:40 am

Love what you did with the fish – you just can’t go wrong with chicken broth, wine, and shallots. The mushrooms are a bonus!

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5 ChefMiller December 14, 2014 at 11:42 am

Uh, yes you can; NEVER use chicken broth; it adds too much sodium, fat (and salmonella). It ruins the dish and makes it inedible for pescetarians and healthy eaters; ALWAYS use veggie broth whenever you see it call for chicken broth (unless you’re making actual chicken soup) But for all other recipes; good quality vegetable broth is the way to go.

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6 Paula - bell'alimento April 7, 2014 at 11:11 am

You already knew I was going to love this!

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7 Norma | Allspice and Nutmeg April 7, 2014 at 11:58 am

I love mushrooms and I love what you did here. Pinning.

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8 Maija April 7, 2014 at 12:13 pm

That looks delicious!
My question is about substitutes.
Could I use some other white fish.. tilapia perhaps?
I have a side of Atlantic salmon in the freezer… what about that?
Could I use a red wine instead of the Marsala.
I know… further blasphemy!
Thank you.

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9 Tess @ Tips on Healthy Living April 7, 2014 at 12:15 pm

This looks delicious! Sometimes you need a new take on a classic, and this is it.

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10 becky April 7, 2014 at 10:14 pm

Seriously Dara, this dish looks stunning. Your photography AND the dish itself! Mushrooms and wine over a nice healthy fish… perfection! Great recipe.

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11 Laura @ Blogging Over Thyme April 8, 2014 at 12:08 pm

Such a great idea to pair marsala with fish, instead of chicken! This dish looks so, so good!

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12 Carol at Wild Goose Tea April 8, 2014 at 5:51 pm

Wow this is an INSPIRED idea. Masala sauce is soooo good with chicken. I often order that dish in a restaurant. But this is even better. I am going to say Wow again!!!

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13 Gwen @SimplyHealthyFamily April 11, 2014 at 3:18 pm

What a fabulous idea! I’m sure there wouldn’t be any Italian out there that would hate on this recipe! ;) Pinned to make ASAP!

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15 ChefMiller December 14, 2014 at 11:44 am

Great–*except* for use of chicken broth; it adds too much sodium, fat (and salmonella). It ruins the dish and makes it inedible for pescetarians and healthy eaters; ALWAYS use veggie broth whenever you see it call for chicken broth (unless you’re making actual chicken soup) But for all other recipes; good quality vegetable broth is the way to go. Learned this the hard way; you don’t want to make ppl sick and you want your dish to be the Best! :)

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