Immunity-Friendly: Seared Barramundi

Nutrition per serve

Ingredients

• 1clove garlic
• 1head broccoli
• 100g kale
• 1pcs zucchini
• 1bunch dill
• 1pcs lemon
• 2pcs barramundi fillets
• 26ml extra virgin olive oil
• 20g butter

Method

1. Step 1 — Prep ingredients
   Crush or finely chop the garlic. Trim the broccoli stem and coarsely chop. Cut the broccoli head into florets. Tear the kale leaves into small pieces, discarding the stems. Halve the zucchini lengthwise and thickly slice. Finely chop the dill, including the stems. Finely grate the zest of half the lemon*, then juice the half.
2. Step 2 — Cook fish
   Pat the fish dry with paper towel, rub with 1 tsp extra virgin olive oil and season with salt and pepper. Heat a small frypan over medium-high heat until hot. Cook the fish, skin-side down, covered, for 3 mins. Turn and cook, uncovered, for 4 mins or until cooked through (cooking times may vary depending on thickness of fillets). Remove from the pan and reserve pan for the sauce.
3. Step 3 — Start cooking greens
   While the fish is cooking, heat 2 tsp extra virgin olive oil in a medium deep frypan over medium-high heat. Cook the broccoli stem, stirring occasionally, for 1 min. Add the broccoli florets, kale and 1½ tbs water, cover and cook, stirring occasionally, for 2 mins.
4. Step 4 — Finish cooking greens
   Add the zucchini and 1½ tbs water to the broccoli and kale and cook, covered, for 2-3 mins until tender. Remove from the heat and season with salt and pepper.
5. Step 5 — Make lemon-dill sauce
   Melt 20g butter and 1 tbs extra virgin olive oil in the reserved pan over medium heat. Add the garlic and lemon zest and cook, stirring, for 1-2 mins until fragrant. Remove from the heat. Add the dill and 2 tsp lemon juice*. Season with salt and pepper.
6. Step 6 — Get ready to serve
   Add half the lemon-dill sauce to the greens and toss to coat. Divide the fish and greens among plates. Drizzle with the remaining lemon-dill sauce to serve.

Allergens

Milk, Fish