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Pan-Seared Barramundi with Stir-Fried Greens

Pan-Seared Barramundi with Stir-Fried Greens

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Barramundi is such a beautiful robust fish so it can take a serious whack of seasoning. Sesame oil, sesame seeds and fresh ginger fit the bill nicely, with loads of fresh greens of course. The trick to having a perfectly crispy skin that stays on the barramundi and doesn’t end up stuck in the pan, is to ensure the pan is searing hot. You can reduce the heat afterwards if you’d like it to cook more slowly, but keep the pan very hot to begin with.

Tags:Eat Me FirstEgg FreeNaturally Gluten-FreeHigh ProteinLactose freeLow CalorieLow FatNut FreeSeafood firstSpicyUnder 30 Minutes
Allergens:FishSesameSoyGluten

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 Time25 minutes
Cooking difficultyEasy
Ingredients
Serving amount
2
4
Ingredientsarrow down iconarrow down icon
Serving amount
2
4

⅔ cup

jasmine rice

2 fillet

barramundi

(ContainsFish)

1 knob

ginger

1

birdseye chilli

½ head

broccoli

100 g

snow peas

½

lime

2 tsp

sesame seeds

(ContainsSesameMay be present Tree Nuts, Gluten, Milk, Peanuts, Soy)

Not included in your delivery

1.5 cup

water

2 tsp

sesame oil

(ContainsSesame)

1 tsp

soy sauce (or gluten-free tamari soy sauce)

(ContainsSoy, Gluten)
Nutritional Valuesper serving
Nutritional Valuesarrow down iconarrow down icon
per serving
Energy (kJ)1360 kJ
Fat7.6 g
of which saturates1.4 g
Carbohydrate23.7 g
of which sugars2.4 g
Dietary Fibre0 g
Protein38.1 g
Sodium198 mg
The average adult daily energy intake is 8700 kJ
Utensils
Utensilsarrow down iconarrow down icon
Chopping board
Grater
Knife
Peeler
Saucepan
Sieve
Aluminum Foil
Pan
Paper Towel
Plate
Instructionsarrow up iconarrow up icon
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1

To prepare the ingredients, peel and finely grate the ginger. Deseed the chilli and slice. Cut the broccoli into small florets, and destring and trim the snow peas. Juice the lime.

2

Place the Jasmine rice in a sieve and rinse under cold water until the water runs clear. Drain. Place in a medium saucepan with the water and bring to the boil over a high heat. Reduce to a medium-low heat and cover with a lid. Cook for 10-12 minutes or until the water has been absorbed and the rice is tender.

3

Meanwhile, season the barramundi with salt and pepper. Heat a dash of olive oil in a medium frying pan over a medium-high heat. Add the barramundi skin side down and cook for 3 minutes. Turn and cook for a further 3 minutes or until the fish is cooked through. Transfer to a plate and cover with foil to keep warm. Wipe the pan clean with paper towel.

4

Place the same frying pan over a medium heat. Add the sesame oil, ginger and chilli and cook, stirring, for 1 minute. Add the broccoli, snow peas and soy sauce and stir fry for 2 minutes or until just tender. Squeeze in the lime juice, stir through the sesame seeds and remove from the heat.

5

To serve, divide the rice, barramundi and stir fried vegetables between plates. Garnish with any remaining sesame seeds.