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[GFYF] Pan Fried Barramundi & Garlicky Greens

[GFYF] Pan Fried Barramundi & Garlicky Greens

with Lemon, Capers & Parsley

Tags:
Under 30g carbs
Allergens:
Fish

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

1

Broccoli

1

Zucchini

2

Garlic

1

Lemon

1 packet

Capers

1 packet

Parsley

280 g

Barramundi

(Contains: Fish; May be present: Crustaceans, Molluscs.)

1 packet

Rocket

Not included in your delivery

1 drizzle

olive oil

Nutritional Values

Calories274 kcal
Energy (kJ)1140 kJ
Fat14.8 g
of which saturates3.8 g
Carbohydrate3 g
of which sugars1.3 g
Dietary Fibre6.2 g
Protein32 g
Sodium334 mg
The average adult daily energy intake is 8700 kJ

Utensils

Large Frying Pan

Cooking Steps

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.
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

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).
  • 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!

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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