Name: Barramundi with Dill and Lemon Sauce
Prep time: 15 min
Cook time: 20 min
Total time: 35 min
Yield: 4
Cuisine: Fish, Low Carb, Lunch, Pescatarian
Ingredients: 680 g fresh barramundi roughly 4 x 170g portions; 3 tbsp olive oil; 2 sprigs thyme; 3 lemons cut 4 wedges and juice the rest; 2 red onions finely sliced; 2 g a pinch of dried red chili; 100 g cherry tomatoes cut in half; 3 cloves of garlic finely chopped; 400 g zucchini 2 large zucchinis, sliced; 300 g green beans; 6 baby carrots, tops trimmed and washed or large carrots peeled and cut in batons; 100 ml white wine; 10 g fresh dill chopped; 2 tbsp butter; 2 cloves of garlic finely chopped; 3 tbsp lemon juice; 10 g fresh basil chopped

Barramundi with Dill and Lemon Sauce

Author:

Annabelle Cooper

Difficulty

Intermediate

Rated 5.0 stars by 1 users

Servings

Prep Time

15 mins

Cook Time

20 mins

Total Time

35 mins

Ingredients

680 g fresh barramundi roughly 4 x 170g portions
3 tbsp olive oil
2 sprigs thyme
3 lemons cut 4 wedges and juice the rest
2 red onions finely sliced
2 g a pinch of dried red chili
100 g cherry tomatoes cut in half
3 cloves of garlic finely chopped
400 g zucchini 2 large zucchinis, sliced
300 g green beans
6 baby carrots, tops trimmed and washed or large carrots peeled and cut in batons
100 ml white wine
10 g fresh dill chopped

For the sauce

2 tbsp butter
2 cloves of garlic finely chopped
3 tbsp lemon juice
10 g fresh basil chopped

Directions

What are we cooking today?

A light healthy dish, full of flavours. You can use any white fish, as long as it is a thick meaty cut. Serve with new potatoes or rice for extra carbs.

Getting started

Bring a small pan of water to the boil. Add salt, and then the carrots.
Heat 1 tbsp of olive oil in a braising or frying pan on a medium heat.
Heat the fennel seeds, red onion and chilli with a pinch of salt for a couple of minute.
Add the cherry tomatoes, garlic and zucchini, then season and fry until starting to soften.
Pour in the wine and lemon juice. Add the carrots, which should have softened. and the green beans.Then add roughly 100ml of water or fish stock, and turn down to a simmer. Cover with a lid.
Cook for about 10 minutes and check the vegetables are all cooked to your liking.
Stir through the dill and keep warm while you cook the Barramundi.
Heat a drizzle of olive oil with the thyme in a non-stick frying pan over a medium heat.
Place the fish fillets skin-side down in the pan. Season the flesh-side with salt and pepper. Cook gently for about 8 mins until the skin is golden and crisp, then turn the fish onto the flesh side in the pan.
Add garlic and the butter, to make the sauce in the same pan as the fish. Once the butter has melted, add the lemon juice and basil.
Remove the fish, when it is cooked, and leave to rest.
Turn up the heat and add the lemon juice and basil to finish the sauce. Stir until mixed and reduced to a delicious consistency.
Divide the vegetables between plates and top with the Barramundi. Spoon the sauce over the fish and serve immediately with a lemon wedge.

Nutrition

Serving Size: 4
per serving: Calories; 458

Amount/Serving % Daily Value

Total Fat: 18.9 grams; 25%
Saturated Fat: 5.3 grams; 27%
Cholesterol: 85 milligrams; 29%
Sodium: 246 milligrams; 11%
Total Carbohydrate: 38.1 grams; 14%
Dietary Fiber: 12.6 grams; 45%
Sugar: 14.8 grams
Protein: 41.3 grams
Calcium: 19 milligrams; 2%
Iron: 33 milligrams; 184%

* The % Daily Value (DV) tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.

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Barramundi with Dill and Lemon Sauce

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