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Barramundi with Caper and Mustard Sauce

Seafood is in practice the only natural source of iodine. This crucial nutrient serves several purposes like aiding thyroid function. It is also essential for the neurodevelopment of children.

    This combination does not exist.


    Salted Butter 10.0 grams

    Salted Butter

    Cooking Cream 75.0 ml

    Cooking Cream

    Capers 1.0 grams

    Capers

    Dijon Mustard 20.0 grams

    Dijon Mustard

    Broccoli 125.0 grams

    Broccoli

    Garlic Cloves 1.0 Unit(s)

    Garlic Cloves

    Medium Potato 1.0 Piece(s)

    Medium Potato

    Spring Onions 5.0 grams

    Spring Onions

    Flat Leaf Parsley 1.0 grams

    Flat Leaf Parsley

    Barramundi Fillet 175.0 grams

    Barramundi Fillet


    • Time : 25.0 mins
    • |
    • Calories: 591.0 kcal
    • |
    • Protein : 45.0 g
    • |
    • Fat : 26.0 g
    • |
    • Carb. : 48.0 g
    : Your Kitchen Essentials
    Utensils: Frying pan | Pot
    Pantry: Salt | Pepper | Your preferred cooking oil |
    : Prepare the Ingredients
    Wash and dry the vegetables prior to chopping (as required):
    - Broccoli: break into small florets.
    - Flat Leaf Parsley: chop
    - Spring Onions: chop
    - Potato - peel and chop into cubes
    - Garlic: peel and mince.
    : Cook the Potatoes and Fish
    Boil the Potatoes:
    Take enough cold water in a pot. Salt it. Add cubed potatoes and boil till done.
    Check if done by piercing them with a small knife. Drain out the water.
    Pan Fry the Fish:
    Heat a frying pan to a medium heat. Add about 1 tbsp of cooking oil, once the pan is hot.
    Pat your fish fillet dry with a paper towel and season the fish with salt and pepper.
    Carefully place the fillet on the hot oil. Let it cook on a medium heat for roughly 3 minutes each side. Keep aside when done.
    Optional step: you can pan roast the potatoes for extra colour and texture, along with the fish in the same pan.
    : Finish, Plate and Serve
    Cook the Broccoli:
    Add the broccoli to the same pan you cooked the fish in and sprinkle some water.
    Cover the pan and allow the broccoli to steam for around 2-3 minutes or until it is tender. Remove the broccoli and set aside.

    Make the Sauce:
    Use the same pan, lower the heat and add in the butter.
    Add and lightly sautee the spring onions, garlic and capers.
    Then add dijon mustard followed by the cream. Mix well, check and adjust the seasoning
    Turn off the heat and finish with the parsley.

    Plate and Serve:
    Plate the fish. Pour the sauce over the fish just before serving. Garnish with parsley and serve with vegetables.