Pan Fried Barramundi Fillet with Seaweed Sauce
A beautiful balanced dish of perfectly pan fried barramundi fillets, served with a rich seaweed butter sauce. This is easy but elegant cooking, especially for those who like to plate up restaurant style food at home.
Equipment
- good quality non stick frying pan or cast iron pan
- fish spatula
- stick blender
- small pot
Ingredients
for the barramundi
- 700 gram barramundi fillet
- 4 thyme sprigs
- ½ lemon
- 60 gram unsalted butter
for the seaweed butter
- 250 millilitre white wine butter sauce
- 1 nori seaweed sheet
- sea salt
Instructions
for the barramundi
- Feel the fish fillet for any bones and remove them if you find any. Trim the sides of the fillet with a sharp knife and cut the fish in 170g (6oz) fillets. Score the skin by gently cutting lightly into the skin making 5-6 lines per fillet.
- Using a paper towel pat dry the fish fillets. Season the fish from all side with sea salt. Leave the fish for 5-10 minutes at room temperature before cooking.
- Heat a large pan on medium heat. Add the fish with the skin side down in the pan. Be careful not to burn yourself as oil might splatter over your hands. Use your fingers or a spatula to gently press down the fish. This helps to cook the skin evenly and avoids the fish from curling.
- Leave the fish to cook on the skin side for at least 5-8 minutes shaking the pan occasionally to ensure the skin doesn’t stick.
- Watch the side of the fillet turning from raw to slightly white and the flesh starting to feel warm, this is a sign the fish is almost cooked. Add the thyme and butter to the pan.
- Using a spatula turn the fish around. With a spoon, baste the fish by spooning the melted butter over the skin, over and over again, transferring the thyme and butter flavour to the fish. Continue for 1-2 minutes, remove the fish from the pan and serve.
for the seaweed sauce
- To make the seaweed butter prepare the basic butter sauce first.
- Cut the seaweed in smaller pieces with scissors. Once the butter sauce is ready, add the seaweed sheets and use a stick blender to incorporate them into the sauce while still hot.
- Adjust the seasoning with salt if needed.
- Serve the sauce on the side or pour some onto the plate with the fish fillet and veggies
Notes
what to do if the skin sticks to the pan
If the skin of the fish sticks to your pan while cooking, you need to use a spatula and carefully loosen the skin from the pan and then turn around the fish.
But It might be too late already, so if the skin can’t be saved, remove the fish from the pan without the skin, clean the pan and finish cooking the fish. how do I know if the fish is cooked? The best way to determine if the fish is cooked is to use a skewer to toothpick. Stick either into the thickest part of the fish. If you feel resistance you have to cook the fish longer but if the skewer goes through easily, then the fish is cooked.
But It might be too late already, so if the skin can’t be saved, remove the fish from the pan without the skin, clean the pan and finish cooking the fish. how do I know if the fish is cooked? The best way to determine if the fish is cooked is to use a skewer to toothpick. Stick either into the thickest part of the fish. If you feel resistance you have to cook the fish longer but if the skewer goes through easily, then the fish is cooked.
Nutrition
Nutrition Facts
Pan Fried Barramundi Fillet with Seaweed Sauce
Amount Per Serving (170 g)
Calories 456
Calories from Fat 315
% Daily Value*
Fat 35g54%
Cholesterol 174mg58%
Sodium 96mg4%
Carbohydrates 1g0%
Fiber 1g4%
Sugar 1g1%
Protein 36g72%
Vitamin A 1080IU22%
Vitamin C 2mg2%
Calcium 32mg3%
Iron 1mg6%
* Percent Daily Values are based on a 2000 calorie diet.
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