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Quick Barramundi & Parmesan Mash

with Steamed Veggies & Mustard Mayo

4.0(6)

Recipe Development TeamUpdated on November 03, 2025

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Calories

:

468 kcal

Protein

:

37.1g protein

Preparation Time

:

25 minutes

Difficulty

:

Easy

High Protein

Allergens:

Fish
Milk
Eggs
May contain traces of allergens
Crustaceans
Molluscs
Milk

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

1 packet

Parmesan Cheese

(Contains: Milk)

1 packet

Mustard Mayo

(Contains: Eggs May be present: Milk.)

2

Potato

1

Baby Broccoli

1

Carrot

Nutritional Values

Calories468 kcal

Energy (kJ)1960 kJ

Fat24 g

of which saturates6.7 g

Carbohydrate26.1 g

of which sugars8.1 g

Dietary Fibre7.3 g

Protein37.1 g

Sodium464 mg

The average adult daily energy intake is 8700 kJ

Cooking Steps

1

• Boil the kettle. Half-fill a large saucepan with boiling water, then add a generous pinch of salt. • Peel potato and cut into large chunks. Peel garlic cloves. • Cook potato and garlic in the boiling water over high heat until easily pierced with a fork, 12-15 minutes. Drain and return to the pan. • Add the butter, milk and Parmesan cheese to potato and season with salt. Mash until smooth. Season to taste with salt and pepper.

2

• Meanwhile, cut carrot into thin sticks. • Trim baby broccoli, then cut in half lengthways. • When potatoes have 8 minutes remaining, place a colander or steamer basket on top of the saucepan with potatoes, then add carrot and baby broccoli. • Cover with a lid and steam until tender. Transfer veggies to a bowl and season to taste.

3

• In a large frying pan, heat a drizzle of olive oil over medium-high heat. 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).

TIP: Patting the skin dry helps it crisp up in the pan!

4

• Divide parmesan mash, steamed baby broccoli and barramundi between plates. • Serve with mustard mayo. Enjoy!

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