Fish is delish, and it’s good for you
This recipe makes a star of fresh barramundi, teaming it up with potato, tasty fennel and dill for a fragrant combination, topped with crunchy almonds.
Eating fish, even once a week, is associated with a reduced risk of cardiovascular disease, due to the heart-healthy omega-3 fatty acids found in fish. Barramundi provides 200-300mg of the marine-sourced omega-3s, EPA and DHA, in a 150g serve.
Barramundi with warm roast veggie and almond salad
INGREDIENTS
- 2 potatoes
- 2 fennel bulbs
- 5 tablespoon extra virgin olive oil
- 1½ tablespoon red wine vinegar
- Sea salt and pepper
- ½-1 bunch dill
- 2 teaspoon wholegrain mustard
- Small handful of almonds
- 4 barramundi fillets
METHOD
- Heat oven to 240°C (220°C fan-forced). Line two oven trays with baking paper. Scrub the potatoes, then cut unpeeled into 1cm chunks. Trim and thickly slice the fennel. Put potato and fennel on lined trays, drizzle with 2 tbsp olive oil and 2 tsp red wine vinegar, season with salt and pepper, toss to coat. Roast for 30 minutes, or until tender.
- Meanwhile, make the dressing. Pick dill fronds, then finely chop half of the stems. Discard remaining stems. Put chopped dill stems, 2 tbsp extra virgin olive oil, 1 tbsp red wine vinegar and the wholegrain mustard in a large bowl. Season with salt and pepper and whisk until well combined.
- Roughly slice the almonds. In a medium frypan over medium heat, toss and toast the almonds until golden (2-3 minutes). Remove from pan.
- Preheat grill to medium-high heat. Line an oven tray with foil, then cover with baking paper. Put barramundi fillets on the lined tray and rub fish all over with 1 tbsp olive oil and season with salt and pepper. Grill, skin-side down, for 3 minutes. Turn and grill for a further 4 minutes or until cooked through. Alternatively, the barramundi can be pan-fried, skin-side down for 3 minutes, then turned over and cooked for a further 4 minutes. If still pink, cover with a lid and cook for a further 1-2 minutes. 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.
- Add the potato, fennel, almonds and dill fronds to the dressing, toss to combine. Taste, then season with salt and pepper. Divide the warm salad and fish among plates to serve.
Jean Hailes for Women’s Health is a not-for-profit organisation dedicated to improving women’s health. Its resources include a range of healthy recipes aimed at good nutrition, eating well, enjoyment and balance.
