GEOFF’s Baked Barramundi with Braised Green Lentils…

Roasted Barramundi with Braised French Green Lentils” is a wholesome, nutritious dinner option. The barramundi, a lean white fish, is seasoned and roasted to perfection, its delicate flavour and flaky texture shining through. The fish is paired with French green lentils, slow-braised until tender yet firm, providing a hearty, earthy contrast. The lentils are often cooked with aromatic vegetables and herbs, adding layers of flavour. This dish is not only packed with protein and fibre, but also easy to prepare, making it an ideal choice for a simple, healthy weeknight dinner. It’s a delightful blend of taste and nutrition.

GEOFF’s Baked Barramundi with Braised Green Lentils…

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Baked barramundi rested on a bed of braised green lentils – a combination that grounds the delicate sweetness of the fish with the earthy depth of the lentil, a pairing that feels both considered and completely natural."

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Prep Time 15 minutes mins

Cook Time 45 minutes mins

Total Time 1 hour hr

Servings: 6 people

Course: Dinner

Cuisine: Australian, French

Calories: 875

Ingredients Equipment Method Nutrition Notes

Ingredients

  

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• 900 gm Barramundi or Samson Fish or Ōra King salmon (preferably dry aged)

Fish Marinade

• 3-4 garlic cloves, minced
• 15 gm fresh thyme and sprigs for garnish
• 15 gm wholegrain mustard (or Dijon mustard)
• 15 gm lemon zest
• 90 ml extra virgin olive oil
• 2-3 gms sea salt and pepper to taste

Braised French Lentils

• 560 gm french green lentils (Le Puy, or small black lentils)
• 1,500 ml vegetable or chicken stock
• 60 ml extra virgin olive oil
• 100 gm brown or red onion (1 medium), diced or substitute for large leek (white only)
• 300 gm diced celery or fennel bulb
• 300 gm carrot, diced
• 4-5 garlic cloves, minced
• 90 ml sherry wine or red wine or white wine or marsala wine or skip this an add an aged sherry or red wine vinegar at the end to taste about 30ml)
• 5 gm sea salt
• 5 gm wholegrain or dijon mustard
• 6 sprigs thyme
• 2-3 bay leaves

Equipment

• 1 Oven, Combi Oven, Moisture Plus
• 1 Induction
• 1 Gas Stovetop

Method

 

1. 1.       Heat oven to 160˚ on Flan Plus setting or Moisture Plus if you have that option (1 burst of steam).

   2.       Marinate the Barramundi. Make the marinade by combining all in a small bowl. Brush a little marinade on the bottom sides of barramundi, place on parchment-lined sheet pan, then spoon the remaining over top, to form a thin layer. Set aside.

   3.       When the lentils are halfway through cooking, bake the barramundi on shelf position 2 at 160° for 10-15 minutes (depending on the thickness). You could also use the Fan/Grill function if that is available(shelf position 2). This will crisp the top.

   4.       Braised lentils – Heat oil in a large sauté pan on induction setting 7 or a medium-high heat. Add onion, celery and carrots and stir 4-5 minutes, then turn the heat down to induction setting 5-6 or a medium heat. Cook for a further 4-5 minutes and then add the garlic and lentils. Cook for a further 2 minutes stirring before adding the wine. Let this cook-off, for about2 minutes.

   5.       Pour in the stock, add the salt and mustard and stir until combined and bring to a good simmer on induction setting 4 or low-medium heat. Add the bay leaves and thyme sprigs, cover and gently simmer on low heat for a further 25-30 minutes or until lentils are tender. This will help reduce any shrinkage.

   6.       When the lentils are tender, uncover and cook off any extra liquid (or feel free to drain).

   7.       Remove the thyme sprigs, taste and adjust salt if required. Add a tiny little splash of aged sherry vinegar or red wine vinegar.

Nutrition

Calories: 875kcal

Notes

To Serve

1. Place 200gm of the braised lentils in a shallow bowl or plate and top with baked Barramundi. Drizzle with a little olive oil.
2. Serve with vegetables – feel free to roast/bake them in the oven with a little olive oil, salt and pepper. Alternatively, serve with a simple sauté of greens or steamed vegetables like broccolini or Brussels sprouts.

Notes

Enhanced Serving Ideas:

Mediterranean Style: Serve over a bed of wilted spinach with crumbled feta and toasted pine nuts

Asian Fusion: Drizzle with a ginger-soy glaze and serve with steamed pak choy

Fresh Herbs: Finish with a mix of fresh herbs (parsley, dill, chives) and a squeeze of fresh lemon

Textural Contrast: Add toasted almonds or hazelnuts for crunch

Sauce Options: Consider a light tahini drizzle, herb oil, or a simple lemon butter sauce.

Let the fish rest at room temperature for 15-30 minutes before cooking

Check fish doneness with a thermometer – aim for 62-65°C internal temperature

The lentils can be made up to 3 days ahead and reheated gently

For extra flavour, deglaze the pan with white wine after cooking the fish and drizzle over the dish

Fridge Friendly Instructions: Refrigerate braised lentils for up to 2 days. They can be made into a salad the next day by adding fresh vegetables and a simple vinaigrette.

Freezer Friendly Instructions:  Store in 600-750g portions (2 serves per container) in glass containers for up to 3 months.

Nutrition Facts – 6 servings recipe

Amount Per Serving | Calories – 875 or Kilojoules 3,661 | Total fat 43gm, Saturated fat – 9gm, Monounsaturated fat – 14gm, Polyunsaturated fat – 4gm, Trans fat 0gm | Cholesterol – 0mg | Sodium – 454mg | Potassium – 531mg | Total Carbohydrate – 60gm, Dietary Fibre 1gm, Sugars 0gm | Protein 68gm | Vitamin A 0%| Vitamin C 1% | Calcium 3%| Iron 0%.

*The Percent Daily Values are based on a 2,000 calorie / 8370 Kilojoule diet, so your values may change depending on your calorie/kilojoule needs. The values here may not be 100% accurate because the recipes have not been professionally evaluated.

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