Tender white fish fillets are baked and smothered in a marsala wine mushroom sauce for a healthy, delicious baked fish recipe. 315 calories and 4 Weight Watchers Freestyle SP
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.
It was clear after tasting this baked fish 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!
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 and Asian-Style Fish & Bok Choy in Foil, you might remember that this fish is dubbed “The Sustainable Sea Bass” and is free of mercury and PCBs.
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.
Other white fish recipes:
Cookin’ Canuck’s Fisherman’s Soup with Tilapia, Shrimp, Tomatoes & Capers
Cookin’ Canuck’s Baked Tilapia with Pecan Rosemary Topping
Jelly Toast’s Moroccan Fish Skewers with Barramundi
A Sweet Pea Chef Halibut Picatta with Asparagus
Baked Fish Marsala Recipe with Mushrooms
Ingredients
- 4 6 ounces Barramundi fillets
- 1/2 teaspoon salt divided
- 1/2 teaspoon ground pepper divided
- 4 teaspoons olive oil divided
- 12 ounces crimini mushrooms thinly sliced
- 3 tablespoons minced shallots
- 1 garlic clove minced
- 1 tablespoon all-purpose flour
- 3/4 cup chicken broth
- 3/4 cup Marsala wine
- 3 tablespoons minced flat-leaf parsley
Instructions
- Preheat the oven to 375 degrees F. Line a baking sheet with foil and coat with cooking spray.
- Place the barramundi fillets on the prepared baking sheet, rub with 1 teaspoon olive oil and season with ¼ teaspoon and ¼ teaspoon pepper.
- Bake until the fish is just cooked through, 10 to 12 minutes.
- 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.
- 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.
- 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.
- Add the cooked fish and mushrooms to the skillet and cook until the fish is heated, about 2 minutes.
- Garnish with parsley and serve.
Notes
Nutrition
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Rachel @ Baked by Rachel says
Apr 7, 2014 at 5:20 amLooks amazing!! I definitely need to make this soon.
Taylor @ Food Faith Fitness says
Apr 7, 2014 at 5:29 amMy goodness, this barramundi is everywhere! Now I REALLY need to try it since I LOVE fish and marsala! Pinned!
Aggie says
Apr 7, 2014 at 7:43 amOh how I am loving this recipe!!
Amy @Very Culinary says
Apr 7, 2014 at 9:40 amLove what you did with the fish – you just can’t go wrong with chicken broth, wine, and shallots. The mushrooms are a bonus!
ChefMiller says
Dec 14, 2014 at 11:42 amUh, 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.
Paula - bell'alimento says
Apr 7, 2014 at 11:11 amYou already knew I was going to love this!
Norma | Allspice and Nutmeg says
Apr 7, 2014 at 11:58 amI love mushrooms and I love what you did here. Pinning.
Maija says
Apr 7, 2014 at 12:13 pmThat 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.
Dara says
Jun 9, 2017 at 1:45 pmSea bass or halibut would be good substitutions for the barramundi. The Marsala adds a very distinctive flavor to the sauce, so I don’t recommend substituting red wine. I hope you have a chance to try it!
Tess @ Tips on Healthy Living says
Apr 7, 2014 at 12:15 pmThis looks delicious! Sometimes you need a new take on a classic, and this is it.
becky says
Apr 7, 2014 at 10:14 pmSeriously Dara, this dish looks stunning. Your photography AND the dish itself! Mushrooms and wine over a nice healthy fish… perfection! Great recipe.
Laura @ Blogging Over Thyme says
Apr 8, 2014 at 12:08 pmSuch a great idea to pair marsala with fish, instead of chicken! This dish looks so, so good!
Carol at Wild Goose Tea says
Apr 8, 2014 at 5:51 pmWow 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!!!
Gwen @SimplyHealthyFamily says
Apr 11, 2014 at 3:18 pmWhat a fabulous idea! I’m sure there wouldn’t be any Italian out there that would hate on this recipe! 😉 Pinned to make ASAP!
Frances says
May 5, 2017 at 5:08 pmJust made this and we thought it wonderful. I have been making many of your recipes and love them and look forward to your e-mails with ideas. Your recipes are creative and work so well. I can trust them for great results. I used sea bass, one of our favorites and then adjusted the calories as needed.
Dara says
Jun 9, 2017 at 1:43 pmThank you so much, Frances! Sea bass is a wonderfully buttery fish and would be a great way to go.