Perfect Keto Recipe: Pan Grilled Barramundi

Perfect Keto Recipe: Pan Grilled Barramundi

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This pan seared barramundi on a bed of grilled asparagus and a cauliflower and roasted pepper puree is perfect for a healthy meal. Make this tasty keto recipe for your next dinner.

Working at a sushi restaurant for over four years, I handled many different types of fishes and crustaceans. More than any other fish, the striped/sea bass was the most difficult to handle. Their meat is so tender that if you don’t filet the fish with care and precision, it will all fall apart. With all that work however, you will be rewarded with a sweet and buttery taste. Add some salt and lemon juice on it, (no soy sauce) it is perfect way to enjoy them as a sushi or sashimi.

At our restaurant, we did not waste any part of the fish. The fish carcasses are gathered and either made into a fish stock or made into my favorite Korean spicy fish stew called Meh-Oon-Tang (매운탕). Working at a sushi restaurant however, we did not get much chance to use the grill too often. So, my next project I wanted to create a pan seared fish dish.

The name barramundi which means large-scaled river fish, also known as the Asian sea bass, is Australia’s finest fish to eat. The barramundi can live in both saltwater and freshwater allowing both fishing for them and farming for them, ideal. Usually pan seared, grilled, or lightly fried, without batter, the barramundi versatility makes it an Aussie’s go-to meal. The barramundi does not exclusively live near the coastal areas of Australia, as they are found near Taiwan, Japan, Papua New Guinea, and China. As the barramundi gained reputation, it became Australia’s most important commercial fish.

Back in the days, the barramundi was sold directly to restaurants, however as the demand grew for them, now the majority of their sales are to supermarkets. In the 1980s, due to the rise of popularity, the barramundi farm industry started to boom. With over 100 licensed farmers, and continually growing, the barramundi is farmed in every state of Australia except for Tasmania.

(With all The Journey posts, which will explain the 5Ws+H and go deeper than just the recipe, I will also create a Leftovers post, as a way to create something fun and tasty with, you guessed it, the leftovers. You can go to that page here: Sea Bass Sushi

Barramundi mise en place
Cauliflower pepper roasted puree
Barramundi is perfectly cooked with the cauliflower roasted pepper puree and garlic lime asparagus
Another close up of the barramundi that is perfectly cooked with the cauliflower roasted pepper puree and garlic lime asparagus

*I went to culinary school, worked as a chef for 8 years, but never really learned how to cook until I read these four books. If you want to go beyond cooking from just reading a recipe, I go into details in how these four books changed the way I cook: Learning How to Cook
Before you continue, links in this post are Amazon Affiliate links to books I love and still use to this day!

What: Pan seared barramundi
Who: Australia - to eat, fish, and farm
Where: Barramundi is found in Australia, China, Taiwan, Japan, and Papua New Guinea
When: Due to the rise of popularity, barramundi farms have started in the 1980s
Why: Due to its versatility, it gained a reputation as Australia’s finest fish, creating the farms in 1980s and now being distributed to supermarkets.
How:

barrmundi, fish, Australian recipes, cauliflower, asparagus
dinner, entree, fish
Australian
Yield: 3Pin it

Pan Grilled Barramundi with Cauliflower Roasted Pepper Puree and Asparagus

Pan seared barramundi on a bed of grilled asparagus and a cauliflower and roasted pepper puree is perfect for a healthy meal. Make this tasty keto recipe for your next meal.

prep time: 20 minscook time: 1 hourtotal time: 1 hours and 20 mins

ingredients

Main
  • 1 lb barramundi
  • 2 tbsp grape seed oil
  • 1 tsp lime zest
  • salt to taste
  • 2 sprigs of thyme
Cauliflower Roasted Pepper Puree
  • 1 cauliflower
  • 2 poblano peppers
  • 2 cups heavy cream
  • 1 stick unsalted butter
  • 1/4 lime wedge
  • 1 tsp cayenne pepper
Vegetable
  • 12-15 Asparagus
  • 1/4 lime wedge
  • 1/2 tsp garlic salt
  • 1 1/2 tbsp unsalted butter

instructions

  1. Cut the ends of asparagus about an inch and then put them into a pot of water and boil until they are tender and blanch
  2. Preheat the oven and set to 400 degrees. Place the peppers with baking sheets, until charred. Take out and let it cool
  3. Core the cauliflower and pull apart the cauliflower florets and put in a pot. Add heavy cream and stick of butter and bring to boil.
  4. Score the barramundi skin at an angle 1/2 inch deep and 1 inch apart and season it with salt. Add thyme leaves in between each score, and lightly rub grape seed oil around the whole fish and set to side
  5. Seed the peppers and remove burnt skin. Add the cauliflower, peppers,lime juice, and 1 cup of the heavy milk and butter mix into a blender and mix until it turns into a puree.
  6. Preheat pan and add butter and saute the asparagus. Adding garlic salt and squeezing the lime wedge when finished and put it to the side
  7. Preheat pan and add grape seed oil, thyme, and lime zest and cook skin side down first. After it turns crispy and the meat turns opaque, flip it over and you'll cook it for about 30 seconds - 1 minute.
  8. Plate the asparagus facing one direction, then cauliflower-pepper puree on top of the asparagus, then place the fish, skin side up. Squeeze lime wedge if desired.
Tips
  1. If you can't find barramundi at your store, you can substitute for sea bass, bream
  2. You can use olive oil instead of grapeseed oil
  3. Becareful when you add rosemary in oil and they will tend to pop. Becareful as well when adding lime juice.

Calories

970.56

Fat (grams)

99.36

Sat. Fat (grams)

59.64

Carbs (grams)

18.21

Fiber (grams)

6.26

Net carbs

11.94

Sugar (grams)

11.25

Protein (grams)

9.63

Sodium (milligrams)

539.83

Cholesterol (grams)

275.54
Created using The Recipes Generator
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