Pan Seared Barramundi with Brown Rice Salad

Name: Pan Seared Barramundi with Brown Rice Salad
Total time: 35 min
Yield: 2
Cuisine: Asian
Ingredients: 150 g brown rice; 1 capsicum; 1 red onion; 2 fillet barramundi; 1 lemon; 1 tsp Dijon mustard; 3 tbs olive oil; ¼ cup mint; ¼ cup basil; salt; pepper

3.8

(9)

Get up to $230 off

Get ready to feel good about this recipe. You won’t believe how good for you this robust, tasty bit of barra is. With brown rice and capsicum at your side, you’ll be the bragging to every kale chugging paleolithic health nut for miles around. Who knew being healthy could be so fun?

Tags:

Eat Me First

•Lactose free

•Nut Free

•Seafood first

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 Time35 minutes

Cooking Time

DifficultyEasy

Ingredients

Serving amount

150 g

brown rice

1

capsicum

1

red onion

2 fillet

barramundi

(Contains: Fish;)

1

lemon

1 tsp

Dijon mustard

¼ cup

mint

¼ cup

basil

Not included in your delivery

3 tbs

olive oil

salt

pepper

Nutritional Values

per serving

Calories1940 kcal

Fat18.8 g

of which saturates3.2 g

Carbohydrate19.7 g

of which sugars5.6 g

Protein50.5 g

The average adult daily energy intake is 8700 kJ

Utensils

•Pot

•Strainer

•Pan

•Plate

•Spoon

•Large Bowl

•Zester

•Slotted Spoon

Cooking Steps

1

Place the rice into a pot and rinse it with cold tap water, the water will initially become cloudy, continue to rinse until the water becomes clear enough (it doesn't need to be crystal). Bring a large pot of salted water to the boil. Add the brown rice and cook it for 20-25 minutes or until tender. Drain and then refresh with cold water so the rice doesn't stick together, set aside to cool.

2

Heat some oil in a pan over a medium-high heat. Add the capsicum and res onion, season well with the salt and pepper and cook for 3-5 minutes or until capsicum softens. Remove from the pan and set aside. Keep this pan on the heat because we are now ready to put the fish on. Season the fish with salt on both sides and cook in a well-oiled pan for 4 minutes, then turn and cook for another 3 minutes or until it is just cooked through. Transfer to a plate and leave aside while you finish off the rice salad.

3

In a large bowl combine the lemon zest, juice, mustard and olive oil. Once the rice has cooled add it to the bowl along with the capsicum and onion mix, mint, and basil. Season, then toss well to combine.

4

Divide the rice salad amongst your plates and serve with fish fillets on top. Did you know? There are more than 40,000 types of rice - but the brown rice in this week’s box is one of our favourites.