Pan-Seared Barramundi with Stir-Fried Greens

Name: Pan-Seared Barramundi with Stir-Fried Greens
Total time: 25 min
Yield: 2
Cuisine: 0
Ingredients: ⅔ cup jasmine rice; 1.5 cup water; 2 fillet barramundi; 2 tsp sesame oil; 1 knob ginger; 1 birdseye chilli; ½ head broccoli; 100 g snow peas; 1 tsp soy sauce (or gluten-free tamari soy sauce); ½ lime; 2 tsp sesame seeds

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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 First

•Egg Free

•Naturally Gluten-Free

•High Protein

•Lactose free

•Low Calorie

•Low Fat

•Nut Free

•Seafood first

•Spicy

•Under 30 Minutes

Allergens:

Fish

•Sesame

•Soy

•Gluten

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 Time25 minutes

Cooking Time

DifficultyEasy

Ingredients

Serving amount

⅔ cup

jasmine rice

2 fillet

barramundi

1 knob

ginger

birdseye chilli

½ head

broccoli

100 g

snow peas

lime

2 tsp

sesame seeds

Not included in your delivery

1.5 cup

water

2 tsp

sesame oil

1 tsp

soy sauce (or gluten-free tamari soy sauce)

Nutritional Values

per serving

Calories1360 kcal

Fat7.6 g

of which saturates1.4 g

Carbohydrate23.7 g

of which sugars2.4 g

Protein38.1 g

Sodium198 mg

The average adult daily energy intake is 8700 kJ

Utensils

•Chopping board

•Grater

•Knife

•Peeler

•Saucepan

•Sieve

•Aluminum Foil

•Pan

•Paper Towel

•Plate

Cooking Steps

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.

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.

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.

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.

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