[GFYF] Double Pan Fried Barramundi & Garlicky Greens
with Lemon, Capers & Parsley
Tags:
Under 30g carbs
The quantities provided above are averages only.
Produced in a facility that processes eggs, milk, fish, peanuts, sesame, shellfish, soy, tree nuts and wheat.
Preparation Time20 minutes
Cooking Time15 minutes
DifficultyEasy
Ingredients
Serving amount
1
Broccoli
1
Zucchini
2
Garlic
1
Lemon
1 packet
Capers
1 packet
Parsley
560 g
Barramundi
1 packet
Rocket
Not included in your delivery
1 drizzle
olive oil
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) (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!
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!
