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Baked Mediterranean Barramundi

Baked Mediterranean Barramundi

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We’re keeping things simple this week with fresh Humpty Doo Australian barramundi teamed with a creamy cannellini bean and punchy tomato braise. It gets the tick of approval for both sustainability and taste.

Tags:Seafood first
Allergens:Fish

Always refer to the product label for the most accurate ingredient and allergen information.

Preparation Time25 minutes
Cooking difficultyEasy
Ingredients
serving amount
2
4
6
Ingredientsarrow down iconarrow down icon
serving amount
2
4
6

2 tbs

basil

½ tsp

smoked paprika

2

barramundi

(ContainsFish)

2

tomatoes

2 clove

garlic

1 tin

cannellini beans

Not included in your delivery

2 tbs

olive oil

1 tbs

balsamic vinegar

salt

pepper

Nutritional Valuesper serving
Nutritional Valuesarrow down iconarrow down icon
per serving
Energy (kJ)0 kJ
Energy (kJ)1930 kJ
Fat11.9 g
of which saturates2.1 g
Carbohydrate29.1 g
of which sugars8.9 g
Dietary Fiber0 g
Protein49.9 g
Cholesterol0 mg
Sodium0 mg
The average adult daily energy intake is 8700 kJ
Utensils
Utensilsarrow down iconarrow down icon
Small Bowl
Baking Tray
Pan
Plate
Instructionsarrow up iconarrow up icon
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1

Preheat the oven to 200ºC/180ºC fan-forced.

2

Roughly chop the basil. Core and quarter the tomatoes. Peel and crush the garlic cloves. Drain and rinse the cannellini beans. In a small bowl combine the olive oil, half of the basil, and the HelloFresh paprika, mix to combine and leave aside to infuse.

3

Heat some oil in an ovenproof pan over a medium-high heat, season the barramundi on both sides with salt and then place the fish into the pan. Jiggle the pan a little bit so that the flesh doesn’t stick, cook for 3-4 minutes and while the barramundi is cooking dress with a spoonful of the infused basil oil. Turn the fish over and place the pan into the oven (if you don’t have an ovenproof pan simply place the fish onto a lined baking tray) and cook for a further 3-5 minutes.

4

Meanwhile, heat some oil in a pan over a medium-high heat and add the tomatoes and garlic, dress with a bit more oil and the balsamic vinegar and cook for 3 minutes or until the skin of the tomatoes begin to blister. Now add in the cannellini beans and the remaining basil and cook for 1 minute, or until warmed through. Remove from the heat.

5

Divide the tomato and cannellini braise between plates and serve the barramundi on top with a few good spoonfuls of the remaining basil oil. Did you know? As a general rule, male barramundi tend to measure less than 80cm whereas female barramundi measure more than 100cm.