Ingredients
Directions
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.
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.
4 servings
- Amount per serving
- Calories458
- % Daily Value *
- Total Fat 18.9g25%
- Saturated Fat 5.3g27%
- Cholesterol 85mg29%
- Sodium 246mg11%
- Total Carbohydrate 38.1g14%
- Dietary Fiber 12.6g45%
- Total Sugars 14.8g
- Protein 41.3g
- Calcium 19mg2%
- Iron 33mg184%
* 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.
Ingredients
Directions
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.
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.
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