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Pan-Fried Barramundi, Prawns & Herby Caper Topping
Green & Lean
Calorie Smart
Under 40g carbs
Under 30g carbs
Pan-Fried Barramundi, Prawns & Herby Caper Topping

with Garlicky Veggies

15 min
Difficulty: 1/3
Mediterranean

Let's keep things light and bright with some garlicky broccoli and zucchini and then take it up a notch with a herby, lemon caper barramundi & prawns. It's equally fresh, flavourful and mighty! We’ve replaced the capers in this recipe with kalamata olives due to local ingredient availability. It’ll be just as delicious, just follow your recipe card!

Allergens

Molluscs
May contain traces of allergens
Crustaceans
Fish

Utensils

Large Non-Stick Pan

Tags

Quick
Quick Prep
Over 30g protein
Calorie Smart
Under 40g carbs
New
Under 30g carbs
Ingredients
Barramundi

Barramundi

280 g

Garlic

Garlic

2

Peeled prawns

Peeled prawns

190 g

Zucchini

Zucchini

1

Broccoli

Broccoli

1

Parsley

Parsley

1 packet

Kalamata Olives

Kalamata Olives

1 packet

Lemon

Lemon

1

Rocket

Rocket

1 packet

Olive oil

Olive oil

1 drizzle

Preparation
1
Get prepped

  • Chop broccoli (including stalk!) into small florets. Thinly slice zucchini into sticks.
  • Finely chop garlic. Slice lemon into wedges.
  • Roughly chop capers and parsley.

2
Cook the veggies

  • In a large frying pan, heat a drizzle of olive oil over medium-high heat.
  • Add broccoli and zucchini and cook, tossing, until softened, 5-6 minutes.
  • Add garlic and cook, until fragrant, 1 minute. Transfer to a large bowl, season and allow to cool slightly.

TIP: Add a dash of water to the pan to help speed up the cooking process

3
Cook the fish & prawns

  • Wipe out frying pan and return to medium-high heat with a drizzle of olive oil. Cook prawns, tossing, until pink and starting to curl up, 3-4 minutes. Transfer to a bowl, season and cover to keep warm.
  •  Return frying pan to medium-high heat with a generous drizzle of olive oil.
  • Pat barramundi dry with paper towel and season both sides.
    When oil is hot, cook barramundi, skin-side down first, until just cooked through, 5-6 minutes each side (depending on thickness).
  • In the last minute of cook time, add capers and parsley and cook, until fragrant, 1 minute.
  • Remove pan from the heat, then add a generous squeeze of lemon juice.

    TIP: Patting the skin dry helps it crisp up in the pan!

4
Finish & serve

  • To the bowl with slightly cooled veggies, add rocket and a generous squeeze of lemon juice.
  • Divide garlicky greens, prawns and herby lemon caper barramundi between plates. Spoon over and remaining sauce from the pan. Serve with any remaining lemon wedges. Enjoy!

Nutrition per serving

353

kcal

Calories

1480

kJ

Energy (kJ)

18.7

g

Fat

4.8

g

of which saturates

4.7

g

Carbohydrate

2.7

g

of which sugars

5.4

g

Dietary Fibre

42.9

g

Protein

0

mg

Cholesterol

929

mg

Sodium

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