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Double Pan-Fried Barramundi & Herby Caper Topping
Double Pan-Fried Barramundi & Herby Caper Topping

Double Pan-Fried Barramundi & Herby Caper Topping

with Garlicky Veggies

Let's keep things light and bright with some garlicky broccoli and zucchini and then take it up a notch with a herby, lemon caper barramundi. It's equally fresh, flavourful and mighty!

We’ve replaced the capers in this recipe with kalamata olives due to local ingredient availability. It’ll be just as delicious, just follow your recipe card!

Tags:
Under 30g carbs
Calorie Smart
Under 40g carbs

The quantities provided above are averages only.

Always read product labels for the most up-to-date allergen information. Visit hellofresh.com.au/foodinfo for allergen and ingredient information. If you have received a substitute ingredient, please be aware allergens may have changed.

Preparation Time20 minutes
Cooking Time15 minutes
DifficultyEasy

Ingredients

Serving amount

560 g

Barramundi

1

Zucchini

1

Broccoli

1 packet

Parsley

1 packet

Kalamata Olives

1

Lemon

1 packet

Rocket

2

Garlic

Not included in your delivery

1 drizzle

olive oil

Nutritional Values

Energy (kJ)2030 kJ
Calories486 kcal
Fat27.3 g
of which saturates7.3 g
Carbohydrate5.3 g
of which sugars2.2 g
Dietary Fibre4.8 g
Protein55.5 g
Cholesterol0.1 mg
Sodium367 mg
The average adult daily energy intake is 8700 kJ

Utensils

Large Non-Stick Pan

Cooking Steps

Get prepped
1
  • Chop broccoli (including stalk!) into small florets. Thinly slice zucchini into sticks.
  • Finely chop garlic. Slice lemon into wedges.
  • Roughly chop capers and parsley.
Cook the veggies
2
  • In a large frying pan, heat a drizzle of olive oil over medium-high heat.
  • Add broccoli and zucchini and cook, tossing, until softened, 5-6 minutes.
  • Add garlic and cook, until fragrant, 1 minute. Transfer to a large bowl, season and allow to cool slightly.

TIP: Add a dash of water to the pan to help speed up the cooking process

Cook the fish
3
  • Wipe out frying pan and return to medium-high heat with a generous drizzle of olive oil.
  • Pat barramundi dry with paper towel and season both sides.
    When oil is hot, cook barramundi, skin-side down first, until just cooked through, 5-6 minutes each side (depending on thickness) (cook in batches if your pan is getting crowded).
  • In the last minute of cook time, add capers and parsley and cook, until fragrant, 1 minute.
  • Remove pan from the heat, then add a generous squeeze of lemon juice.

    TIP: Patting the skin dry helps it crisp up in the pan!

Finish & serve
4
  • To the bowl with slightly cooled veggies, add rocket and a generous squeeze of lemon juice.
  • Divide garlicky greens and herby lemon caper barramundi between plates. Spoon over and remaining sauce from the pan. Serve with any remaining lemon wedges. Enjoy!

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