GEOFF’s Panfried Barramundi and Salad…

When I need a quick, wholesome meal that still feels special, I often reach for a skinless fillet of barramundi. This recipe is wonderfully adaptable-Nannygai or Ōra King salmon slip seamlessly into the starring role, each offering their own subtle twist on the final dish. The beauty of using a skinless fillet is that it cooks incredibly fast and stays moist and delicate, making it ideal for a busy weeknight.I love pairing the simply pan-fried fish with a crisp, fresh salad and home-baked chips, all served over a bright tomato base. A drizzle of lemon herb sauce brings everything together, adding a burst of freshness that lifts the whole plate. This meal strikes that perfect midweek balance: nutritious, full of flavour, and ready in under half an hour. It’s proof that healthy eating can be both effortless and deeply satisfying.

GEOFF’s Panfried Barramundi with a Crispy Salad and Oven Chips…

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"Pan-fried barramundi with a crispy salad and oven chips – a considered take on fish and chips that respects the fish, keeps the technique honest, and reminds you that the best versions of simple dishes are always worth making from scratch."

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Prep Time5 minutes mins

Cook Time15 minutes mins

Total Time20 minutes mins

Servings:6 people

Course:Dinner, Lunch

Cuisine:Australian

Calories:363

Ingredients Equipment Method Nutrition Notes

Ingredients

  

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Fish Ingredients

• 900 gm Barramundi fillets(150gm ea) or Nannygai or Samson Fish or Ōra King salmon
• 1 clove Garlic, finely chopped
• 2 whole Lemons
• 40 ml Extra Virgin Olive Oil
• 2-3 gm Sea salt and pepper to taste
• 10 gm Zest of one lemon

Cherry Tomato Base

• 250 gm Cherry Tomatoes. Use vibrant colours if varieties available
• 40 ml Extra Virgin Olive oil
• 1 Shallot, finely cut
• 3 Anchovy fillets
• 15 gm Capers
• 40 gm Basil, fresh and chopped
• 30 gm Oregano, dried (optional)
• 5 gm Chilli flake, dried
• 60 ml Fish or chicken stock, homemade (optional)
• Extra Virgin Olive Oil to finish
• 2-3 gm Sea salt flakes and cracked pepper to taste

Equipment

• 1 Induction Cooktop
• 1 Gas Stovetop

Method

 

1. Method with Cherry Tomato Base

   1.      Use induction setting 5 or 6 or a medium gas setting. Sauté thegarlic and shallots until soft in oil.

   2.      Add the chopped tomatoes and dried basil and oregano. Cook untilthe tomatoes are lightly caramelised.

   3.      Reduce the heat to 4 or 5 or low on gas. Add the first of the fishor chicken stock and a dash of water and cover the pan.

   4.      Keep checking the pot and add extra stock as required.

   5.      Turn the induction off.
2. Method for Panfried fillet

   1.       Pre-heat the sauté pan on induction to Miele 6 or 7 or medium heat (gas).

   2.       Season the Barramundi fillets for 3-4minutes on one side and then turn over and turn over one minute and then turn the heat source off.

   3.       In a small sauce pan on induction 5 or medium heat (gas) and combine fresh lemon juice, chopped herb selection or bush herbs and simmer for 3-4 minutes. You could add a little butter.

Nutrition

Calories:363kcal

Notes

To Serve

1. Place the cherry tomato base on the plate and using a fish slice place a fillet on top.
2. Drizzle the lemon sauce over the Barramundi fillet and serve immediately.
3. Place a side of oven baked chips on the plate.
4. Have some crusty ciabatta and baguettes available to soak up any extra juices.

Notes:

1. Substitute crispy salad with a side of steamed vegetables

Fridge Friendly Instructions: Any leftovers refrigerated and made into a salad next day by adding fresh vegetables and a simple vinaigrette.

Freezer Friendly Instructions: Not suitable for freezing

Nutrition Facts – 6 servings recipe

Amount Per Serving | Calories – 363 or Kilojoules – 1,519 | Total fat 20gm, Saturated fat – 2gm, Monounsaturated fat – 7gm, Polyunsaturated fat – 1gm, Trans fat 0gm | Cholesterol – 2mg | Sodium – 22mg | Potassium – 189mg | Total Carbohydrate – 10gm, Dietary Fibre 1gm, Sugars 2gm | Protein 32gm | Vitamin A 32%| Vitamin C24% | Calcium 2%| Iron 3%.

*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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