Barramundi with Caper and Mustard Sauce
10.0 grams
Salted Butter
100.0 ml
Cooking Cream
1.0 grams
Capers
10.0 grams
Dijon Mustard
5.0 grams
Spring Onions
1.0 Unit(s)
Garlic Cloves
125.0 grams
Broccoli
1.0 grams
Flat Leaf Parsley
175.0 grams
Barramundi Fillet
- Time : 20.0 mins |
- Calories: 575.0 kcal |
- Protein : 42.0 g |
- Fat : 41.0 g |
- Carb. : 12.0 g
: Your Kitchen Essentials
Utensils: Frying pan | Pot |
Pantry: Salt | Pepper | Your preferred cooking oil |
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
- Garlic: peel and mince.
- Broccoli: break into small florets.
- Flat Leaf Parsley: chop
- Spring Onions: chop
- Garlic: peel and mince.
: 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.
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.
: Prepare the Sauce, 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 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 broccoli.