Pan-Fried Barramundi, Prawns & Herby Caper Topping
with Garlicky Veggies0.0(1)
Calories
:
353 kcalProtein
:
42.9g proteinPreparation Time
:
20 minutesDifficulty
:
EasyUnder 30g carbs
Calorie Smart
Under 40g carbs
Allergens:
- Fish
- Crustaceans
- May contain traces of allergens
- Crustaceans
- Molluscs
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 & prawns. 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!
Produced in a facility that processes eggs, milk, fish, peanuts, sesame, shellfish, soy, tree nuts and wheat.
Ingredients
Serving amount
280 g
Barramundi
(Contains: Fish; May be present: Crustaceans, Molluscs.)
2
Garlic
190 g
Peeled Prawns
(Contains: Crustaceans;)
1
Zucchini
1
Broccoli
1 packet
Parsley
1 packet
Kalamata Olives
1
Lemon
1 packet
Rocket
Not included in your delivery
1 drizzle
olive oil
Utensils
•Large Non-Stick 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 drizzle of olive oil. Cook prawns, tossing, until pink and starting to curl up, 3-4 minutes. Transfer to a bowl, season and cover to keep warm.
- Return frying pan 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, prawns and herby lemon caper barramundi between plates. Spoon over and remaining sauce from the pan. Serve with any remaining lemon wedges. Enjoy!
