May 13 2020 recipe & photo by Naomi Sherman![Naomi Sherman]()
, nutritional review by Franziska Spritzler, RD, CDE![Franziska Spritzler, RD, CDE]()
in Recipes, Dinner, Meal
, nutritional review by Franziska Spritzler, RD, CDE
in Recipes, Dinner, Meal Pan-seared barramundi with lemon and cauliflower mash
Healthy and sustainably raised, this tasty Australian white fish is also known as Asian sea bass or giant perch. And it is cooked to flaky, buttery perfection with this simple recipe. If you can’t source Barramundi, any firm, white fish will do. With cauliflower mash and sauteéd asparagus, it's a delicious low carb meal.
USMetric
servingservings
Ingredients
Fish fillets
- 1¼ lbs 550 g barramundi fillet with skin,barramundi fillets with skin, or halibut fillethalibut fillets
- 2 tbsp 2 tbsp olive oil
- 4 tbsp 4 tbsp unsalted butter
- 1 tbsp 1 tbsp lemon juice
- salt, to taste
Creamy cauliflower mash
- 1 lb 450 g cauliflower, cut into florets
- 2 oz. (4 tbsp) 55 g (55 ml) cream cheese
- 2 tbsp 2 tbsp grated Parmesan cheese
- salt and pepper to taste
Asparagus and lemon
- 8 oz. 230 g green asparagus
- 1 tbsp 1 tbsp olive oil
- 1 tbsp 1 tbsp butter
- 2 2 lemon sliced in half, length-wiselemons sliced in half, length-wise
- salt and pepper to taste
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www.dietdoctor.com
Making low carb simple
Instructions
Fish Fillets
- Pat the fillets dry with a paper towel. Using a sharp knife, lightly score the skin, avoiding the flesh.
- Heat the olive oil in a large frying pan, over medium heat. When the olive oil is hot, place the fillets in the pan, skin-side down.
- Gently press the fillets down with a spatula, to prevent the fillets from curling. After 2–3 minutes or when the skin is crisp and golden, season with salt, and flip the fillets.
- Add butter to the pan. As it melts and browns, constantly baste the fish with the butter. After a couple of minutes, flip the fillets again and baste for another 2 minutes, or until the internal temperature reaches 145°F (63°C). Add lemon juice to the pan and swirl to combine.
- Place fillets on a serving platter and drizzle with the lemon butter.
Creamy cauliflower mash
- Add the cauliflower to a large pot, and cover with water. Bring the water to a boil over high heat, and then reduce to medium-low, and simmer for about 5 minutes or until the cauliflower is fork-tender.
- Strain the cauliflower in a colander, and let it rest for about 5 minutes.
- Place the cauliflower, parmesan, and cream cheese in a food processor. Pulse the mixture (occasionally scraping down the sides) for about 3 minutes, or until smooth and creamy.
- Move the cauliflower mash to a serving bowl, and season with salt and pepper, to taste.
Asparagus and lemon
- Combine the butter and olive oil in a large pan, over medium heat.
- Place the lemon halves in the pan, flesh side down, and add the asparagus.
- Using tongs, toss the asparagus occasionally, to coat. Continue for about 10-15 minutes, or until the asparagus becomes fork-tender. At roughly the same time, the lightly charred lemons will be done.
- Place the asparagus in a serving platter and squeeze warm lemon juice over the spears. Season with salt and pepper, to taste. Garnish each serving with a lemon half.
Tip
You can replace barramundi for any kind firm-fleshed white fish. We suggest sea bass or halibut.
