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Pan-Seared Barramundi with Stir-Fried Greens
High Protein
Spicy
Eat Me First
Pan-Seared Barramundi with Stir-Fried Greens
Difficulty: 1/3

Barramundi is such a beautiful robust fish so it can take a serious whack of seasoning. Sesame oil, sesame seeds and fresh ginger fit the bill nicely, with loads of fresh greens of course. The trick to having a perfectly crispy skin that stays on the barramundi and doesn’t end up stuck in the pan, is to ensure the pan is searing hot. You can reduce the heat afterwards if you’d like it to cook more slowly, but keep the pan very hot to begin with.

Allergens

Traces of Cashew
Pine Nut
Walnut
Pistachio
Macadamia
Pecan
Brazil nut
Hazelnut
Milk
Peanuts
May contain traces of allergens
Wheat
Soy
Almond
Sesame
Gluten
Fish

Utensils

Saucepan
Pan
Aluminum Foil
Plate
Grater
Knife
Paper Towel
Peeler
Chopping board
Sieve

Tags

High Protein
Naturally GF
Spicy
Low Calorie
SEO
Eat Me First
Egg Free
Nut Free
Under 30 Minutes
Lactose free
Seafood first
Low Fat
Ingredients
Jasmine rice

Jasmine rice

0.667 cup

Water

Water

1.5 cup

Barramundi

Barramundi

2 fillet

Sesame oil

Sesame oil

2 tsp

Ginger

Ginger

1 knob

Birdseye chilli

Birdseye chilli

1

Broccoli

Broccoli

0.5 head

Snow peas

Snow peas

100 g

Soy sauce

Soy sauce

1 tsp

Lime

Lime

0.5

Sesame seeds

Sesame seeds

2 tsp

Preparation
1

To prepare the ingredients, peel and finely grate the ginger. Deseed the chilli and slice. Cut the broccoli into small florets, and destring and trim the snow peas. Juice the lime.

2

Place the Jasmine rice in a sieve and rinse under cold water until the water runs clear. Drain. Place in a medium saucepan with the water and bring to the boil over a high heat. Reduce to a medium-low heat and cover with a lid. Cook for 10-12 minutes or until the water has been absorbed and the rice is tender.

3
Cook the barramundi Clean the pan

Meanwhile, season the barramundi with salt and pepper. Heat a dash of olive oil in a medium frying pan over a medium-high heat. Add the barramundi skin side down and cook for 3 minutes. Turn and cook for a further 3 minutes or until the fish is cooked through. Transfer to a plate and cover with foil to keep warm. Wipe the pan clean with paper towel.

4
Cook the oil, ginger & chilli Cook the veggies

Place the same frying pan over a medium heat. Add the sesame oil, ginger and chilli and cook, stirring, for 1 minute. Add the broccoli, snow peas and soy sauce and stir fry for 2 minutes or until just tender. Squeeze in the lime juice, stir through the sesame seeds and remove from the heat.

5

To serve, divide the rice, barramundi and stir fried vegetables between plates. Garnish with any remaining sesame seeds.

Nutrition per serving

1360

kcal

Calories

7.6

g

Fat

1.4

g

of which saturates

23.7

g

Carbohydrate

2.4

g

of which sugars

0

g

Dietary Fibre

38.1

g

Protein

198

mg

Sodium

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