Nutritious Lemon-Herb Barramundi

Nutrition per serve

Ingredients

• 2pcs small sweet potato
• 1head broccoli
• 100g kale
• 20g sunflower seeds
• 1pcs lemon
• 10g Tuscan seasoning
• 2pcs barramundi fillets
• 150g peas
• 23ml extra virgin olive oil

Method

1. Step 1 — Cook sweet potato
   Preheat the oven to 220C, fan-forced. Line an oven tray with baking paper. Peel the sweet potatoes and cut into 3cm chunks. Put the sweet potato in a medium saucepan, cover with cold salted water and bring to the boil. Reduce the heat to medium and cook for 12-14 mins until tender. Drain and return to the pan. Cover to keep warm.
2. Step 2 — Prep ingredients
   Meanwhile, bring a large saucepan of water to the boil for the greens. Cut the broccoli stem into 1cm chunks, then cut the head into small florets. Discard the tough stems from the kale and coarsely chop the leaves. Finely chop the sunflower seeds. Finely grate the zest of half the lemon, then juice the half. Cut the remaining lemon into wedges.
3. Step 3 — Crumb fish
   Combine the sunflower seeds, lemon zest and half the Tuscan seasoning in a shallow dish. Firmly press the fish, flesh-side down, into the seed crumb.
4. Step 4 — Bake fish
   Transfer the fish to the lined tray, crumb-side up. Scatter over any remaining seed crumb. Drizzle with 2 tsp extra virgin olive oil. Bake for 6-7 mins until golden and cooked through. (Cooking time may vary depending on the thickness of the fillets. To test the fish, flake with a fork; if it comes apart easily, it is cooked.)
5. Step 5 — Cook and season greens
   While the fish is baking, add the broccoli and peas to the pan of boiling water and cook for 3 mins. Add the kale and cook for a further 1 min or until the vegetables are tender. Drain. Return to the pan. Add the remaining Tuscan seasoning, 2 tsp lemon juice* and 2 tsp extra virgin olive oil and toss to coat.
6. Step 6 — Mash sweet potato
   Mash the sweet potato until smooth. Add 2 tsp extra virgin olive oil and stir to combine. Taste, then season with salt and pepper. Divide the sweet potato mash, fish and greens among plates. Serve with the lemon wedges.

Allergens

Sulphites, Fish