Barramundi

Barramundi Recipe with Coconut, Almonds, and Bok Choy from Sri Lanka

Region / culture: Sri Lanka | Preparation time: 20 minutes | Cooking time: 15 minutes | Servings: 2

Introduction

Barramundi, often referred to as Asian sea bass, is a versatile and delicious fish that has gained popularity in various cuisines around the world. This recipe showcases barramundi in a delightful and nutritious way, pairing it with a unique blend of ingredients like dried coconut, almonds, and a flavorful café de Paris butter. Whether you're a seasoned chef or a home cook looking to try something new, this recipe promises to deliver on taste and health benefits.

History

The origins of this barramundi recipe can be traced back to the fusion of Asian and European culinary traditions. Barramundi, a staple in Australian and Asian diets, is celebrated for its mild flavor and flaky texture. The addition of café de Paris butter, a French creation loaded with herbs and spices, elevates the dish, creating a beautiful harmony of flavors. This recipe is a testament to the global journey of barramundi from local waters to international plates.

Ingredients

fish

100 g barramundi
5 g dried coconut
5 g sliced almonds
30 g bok choy
10 ml lime juice

cauliflower

20 g nuwara eliya cauliflower
30 ml milk (1 plain packet Ambewella)
5 g bombay onion
5 g garlic
5 g celery
5 g bay leaf

Café de Paris butter

3 g anchovies
3 g garlic
3 g cajun spice mix
3 g gherkins
3 g dill
3 g thyme
3 g parsley
3 g rosemary
3 g ground paprika
3 g ground black pepper
3 g chili powder
3 g capers in vinegar
25 g butter
salt to taste

How to prepare

Clean and fillet the barramundi.
Season the barramundi with salt, pepper, and lime juice.
Heat a non-stick pan with some oil and cook the fish slowly on both sides.
Mix the almond and coconut, crush them, and apply the mixture on top of the fish.
Place the fish in an oven for 5 minutes at 180°C.
Boil and blanch the bok choy.
Saute the blanched bok choy with some chopped garlic.
Boil the cauliflower and make a puree using the listed ingredients.
Mix together all of the ingredients for the café de Paris butter.
Neatly arrange the cooked fish, bok choy, and cauliflower puree on a plate and serve.

Variations

For a dairy-free version, substitute the butter with a plant-based alternative and use coconut milk instead of regular milk in the cauliflower puree. To add more heat, incorporate a teaspoon of crushed red pepper flakes into the café de Paris butter mixture.

Cooking Tips & Tricks

To ensure the barramundi is cooked to perfection, it's crucial to not overcook the fish. Barramundi is best enjoyed when it's moist and flaky. A good tip is to use a non-stick pan for even cooking and to prevent the fish from sticking. Additionally, when applying the almond and coconut crust, press gently to adhere the mixture to the fish without overwhelming its delicate flavor.

Serving Suggestions

This barramundi dish is best served hot, with the café de Paris butter melting over the warm fish. It pairs beautifully with a side of steamed jasmine rice or quinoa for those seeking a more substantial meal. A light, crisp salad dressed with a vinaigrette can add a refreshing contrast to the rich flavors of the fish and butter.

Cooking Techniques

The key techniques in this recipe include sautéing, baking, and pureeing. Sautéing the bok choy with garlic enhances its flavor, while baking the barramundi with the almond and coconut crust adds texture. Pureeing the cauliflower creates a smooth and creamy base that complements the overall dish.

Ingredient Substitutions

If barramundi is not available, other white fish like tilapia or cod can be used as substitutes. For a nut-free version, breadcrumbs can replace the almonds in the crust. Additionally, spinach can be used in place of bok choy for a different but equally nutritious green.

Make Ahead Tips

The café de Paris butter can be made in advance and stored in the refrigerator for up to a week or frozen for longer storage. The cauliflower puree can also be prepared ahead of time and reheated gently before serving.

Presentation Ideas

Serve the barramundi on a bed of cauliflower puree, topped with the café de Paris butter. Arrange the sautéed bok choy elegantly around the fish, and garnish with lime wedges and a sprinkle of chopped parsley for a pop of color.

Pairing Recommendations

A light, crisp white wine such as Sauvignon Blanc or a Chardonnay pairs wonderfully with the flavors of this dish. For a non-alcoholic option, a sparkling water with a squeeze of lime complements the meal's freshness.

Storage and Reheating Instructions

Leftover barramundi can be stored in an airtight container in the refrigerator for up to two days. To reheat, place in a preheated oven at 180°C for about 10 minutes or until heated through. Avoid microwaving as it can make the fish rubbery.

Nutrition Information

Calories per serving

A single serving of this barramundi recipe is estimated to contain approximately 350-400 calories. This makes it a moderate-calorie meal that can fit into a balanced diet, providing ample nutrients without excessive calories.

Carbohydrates

This barramundi recipe is relatively low in carbohydrates, making it an excellent choice for those monitoring their carb intake. The primary sources of carbohydrates in this dish come from the bok choy and cauliflower, which are both low-glycemic vegetables, contributing to a balanced and nutritious meal.

Fats

The fats in this recipe are primarily derived from the almonds, dried coconut, and butter used in the café de Paris butter. These ingredients contribute healthy fats, including monounsaturated and polyunsaturated fats, which are beneficial for heart health. The use of butter, while adding flavor, also adds saturated fats, so moderation is key.

Proteins

Barramundi is an excellent source of high-quality protein, essential for muscle repair and growth. This recipe provides a generous serving of barramundi, making it a protein-rich meal that is both satisfying and nutritious.

Vitamins and minerals

This dish is packed with vitamins and minerals, thanks to the variety of ingredients used. Barramundi is rich in omega-3 fatty acids, vitamin D, and B-vitamins. The vegetables, particularly bok choy and cauliflower, contribute vitamins C, K, and A, along with minerals like calcium, magnesium, and potassium.

Alergens

This recipe contains potential allergens such as fish, nuts (almonds), dairy (butter and milk), and possibly gluten, depending on the brand of Cajun spice mix used. Individuals with food allergies should modify the recipe accordingly or consult with a healthcare provider.

Summary

Overall, this barramundi recipe is a nutritious and balanced meal, offering a good mix of proteins, healthy fats, and essential vitamins and minerals. It's low in carbohydrates and calories, making it suitable for those looking to maintain a healthy diet.

Summary

This barramundi recipe is a celebration of flavors and nutrition, offering a delightful dining experience that is both satisfying and healthy. With its rich history, versatile ingredients, and cooking techniques, it's a dish that can be enjoyed on any occasion. Whether you're looking to impress guests or simply treat yourself to a gourmet meal at home, this barramundi recipe is sure to please.

How did I get this recipe?

I remember the thrill of stumbling upon this recipe for Barramundi. It was many years ago, during a trip to Australia. I had always been an adventurous cook, seeking out new and exciting recipes to try in my kitchen. As I wandered the bustling markets of Sydney, I came across a stall selling fresh seafood. The vendor was a friendly old man with a weathered face and a warm smile. He told me stories of the ocean and the fish that swam within it, including the elusive Barramundi.

Intrigued, I asked him if he had any tips on how to cook Barramundi. His eyes lit up with excitement as he began to share his family recipe with me. He spoke of delicate seasonings and the importance of cooking the fish just right to bring out its unique flavor. I listened intently, taking mental notes of every detail he shared.

After returning home, I couldn't wait to put my newfound knowledge to the test. I headed to the local fish market and found a beautiful Barramundi fillet that looked fresh and inviting. As I prepared to cook it, memories of the old man's stories flooded my mind, guiding me through each step of the process.

I started by marinating the fish in a blend of herbs and spices, allowing the flavors to penetrate and infuse the meat. The aroma that filled my kitchen was intoxicating, a mixture of fragrant spices and the subtle sweetness of the Barramundi. I then carefully seared the fillet in a hot pan, watching as the skin crisped and the flesh turned a golden hue.

As I plated the Barramundi, I couldn't help but feel a sense of pride and accomplishment. The dish looked exquisite, a work of art that I had created with my own hands. I took a bite, savoring the delicate flavors and the tender texture of the fish. It was a revelation, a culinary experience unlike any other.

Over the years, I have continued to perfect my Barramundi recipe, tweaking and adjusting it to suit my tastes. Each time I cook it, I am transported back to that sunny day in Sydney, where I first learned the secret of this delectable dish. I have shared the recipe with friends and family, spreading the joy and delight that comes from cooking and enjoying good food.

The old man's words still echo in my mind as I prepare Barramundi, a reminder of the power of food to connect us to our past and to the world around us. Cooking is more than just a task, it is a form of expression, a way to share our love and creativity with others. And for me, Barramundi will always hold a special place in my heart, a reminder of the day I discovered a new and delicious recipe that has become a beloved favorite in my kitchen.