Seared Barramundi & Leek-Caper Sauce with Chive Mash

• 分量: 4 servings
• 調理時間: 35 minutes
• 総時間: 35 minutes

材料

olive oil

4 unit potatoes

1 bunch chives

80 g butter (for the mash)

1/3 cup milk

1/2 tsp salt

1 bunch dill

2 lemon

4 clove garlic

2 unit leek

2 bunch broccolini

1 bag green beans

panko breadcrumbs

1 tub capers

1/2 cup water

1 cube vegetable stock

80 g butter (for the sauce)

4 barramundi fillets

手順

Bring a medium saucepan of lightly salted water to the boil. Peel the potato and cut into 2cm chunks. Add the potato to the saucepan of boiling water and cook until easily pierced with a knife, 10-15 minutes. Drain and return to the saucepan. Finely chop the chives. Add the chives, butter (for the mash), milk and salt to the potato and mash with a potato masher or fork until smooth. Cover with a lid to keep warm.

While the potato is cooking, roughly chop the dill. Zest the lemon to get a good pinch, then slice into wedges. Finely chop the garlic (or use a garlic press). Thinly slice the leek. Slice the broccolini in half lengthways. Trim the green beans. In a medium frying pan, heat a good drizzle of olive oil over a medium-high heat. Add the panko breadcrumbs (see ingredients list) and cook, stirring, until golden brown, 3 minutes. Transfer to a medium bowl, season with a pinch of salt and pepper and stir through the dill and lemon zest. Set aside.

Return the frying pan to a medium heat with a drizzle of olive oil. Add the leek and cook until tender, 4-5 minutes. Add the garlic and capers and cook, stirring, until fragrant, 1 minute. Add the water and crumble in the vegetable stock (1/2 cube for 2 people / 1 cube for 4 people). Stir to combine. Add the butter (for the sauce) and stir until melted and well combined, 1-2 minutes. Season to taste with pepper, then transfer to a bowl and set aside.

Wipe out the frying pan and return to a medium-high heat with a drizzle of olive oil. Add the broccolini and green beans and cook, tossing, until tender, 4-5 minutes. TIP: Add a dash of water to the pan to help the veggies cook faster! Add a squeeze of lemon juice, season with salt and pepper and toss to coat. Transfer to a plate and cover to keep warm.

Season both sides of the barramundi fillets with a good pinch of salt and pepper. Return the frying pan to a medium-high heat with a drizzle of olive oil. When the oil is hot, add the barramundi, skin-side down, and cook for 4 minutes. Turn the barramundi and spoon the leek-caper sauce around the fillets. Cook until the barramundi is just cooked through, 3-4 minutes. TIP: Don't spoon the sauce over the skin to keep it crisp!

Divide the chive mash between plates. Top with the greens and barramundi fillets. Spoon over the leek-caper sauce and sprinkle with the dill and lemon crumb. Serve with the lemon wedges.

栄養

• カロリー: 3290 kcal
• 脂肪総量: 36 g
• 飽和脂肪: 22.5 g
• コレステロール: 0 mg
• ナトリウム: 1600 mg
• 炭水化物総量: 63.2 g
• 食物繊維: 0 g
• 糖質総量: 9.6 g
• タンパク質: 49.7 g