Barramundi with Fennel and Asparagus

Fish is a healthy, high-protein food, especially important for its omega-3 fatty acids, which play an essential role in brain and heart health. It is recommended to eat fish at least 2 times a week, particularly fatty fish like salmon, lake trout, sardines, and albacore tuna, which are high in omega-3s.

    This combination does not exist.

    Kalamata Olives 20.0 grams

    Kalamata Olives

    Mixed Salad leaves 25.0 grams

    Mixed Salad leaves

    Baby Asparagus 30.0 grams

    Baby Asparagus

    Fennel Small Bulb 1.0 Unit(s)

    Fennel Small Bulb

    Lemon Dressing by Let's Cook 25.0 ml

    Lemon Dressing by Let's Cook

    Barramundi Fillet 175.0 grams

    Barramundi Fillet

    • Time : 20.0 mins
    • |
    • Calories: 301.0 kcal
    • |
    • Protein : 33.0 g
    • |
    • Fat : 18.0 g
    • |
    • Carb. : 10.0 g
    : Your Kitchen Essentials
    Utensils: Pan x 2 | Mixing bowl |
    Pantry: Salt | Pepper | Your preferred cooking oil | Extra virgin olive oil |
    : Prepare the Ingredients
    Wash and dry the vegetables prior to chopping (as required):
    - Mixed Salad Leaves: wash and dry
    - Green Asparagus: wash and chop off the woody base of the aspargus
    - Fennel: wash and split the fennel in half
    - Olives: slice in half.
    : Pan Fry the Fish
    Lightly score the skin of the fish and pat it dry. Season on both sides.
    Heat a pan to a medium heat and add a touch of cooking oil. Gently place the fish skin side down on the frying pan. Hold the fillet in place or the skin will shrivel and cause the fillet to curl up. Let it fry on medium heat for roughly 3-4 minutes. Once it looks like it's 80% cooked, turn off the heat and flip the fish over. Let it sit on the hot pan for another 2-3 minutes.
    : Prepare the Salad, Plate and Serve
    Heat a pan. Add some oil to it, just a table spoon will do. Season the fennel and asparagus with a little salt before searing them on the pan. You just want a nice lightly char on them. Leave them a little undone because you also want some bite to them. Slice them.

    In a mixing bowl combine; mixed salad leaves, asparagus, fennel, olives, lemon dressing provided, extra virgin Olive oil, salt and pepper. Mix well.

    Plate and Serve:
    Plate the fish fillet and serve with salad on the side.