Crispy skin barramundi with a Vietnamese style salad

Jacqueline Alwill

Brown Paper Nutrition

Fresh, abundantly flavoured and full of fibre, protein and micronutrients to fuel your health, this Crispy Skin Barramundi with Vietnamese style Salad is guaranteed to make your taste buds and tummy happy.

Barramundi is a very light fish, yet still rich in:

+ Omega 3 fatty acids (essential because we must acquire these fatty acids from dietary sources, our bodies are not able to make them) to support brain function, cardiovascular health and reduce inflammation

+ iodine to support the production of thyroid hormones and the function of the thyroid gland which governs the body’s metabolism. Iodine is typically low in most modern diets due to depletion in soils. Seafood including seaweed is one means of consuming more iodine.

+ protein for growth, development and repair, DNA synthesis and hormone production. Remember protein is an important macronutrient for stabilising your appetite too, so if you find you’re still hungry after ‘a light meal’ it may well be there is insufficient protein to meet your body’s needs.


Prep time: 15 minutes
Cook time: 10 minutes

Serves 4

¼ cup olive oil
4 x 200g barramundi fillets, skin on
1 tbsp flour of choice
1 Lebanese cucumber, cut into batons
1 carrot, peeled, shredded
120g cherry tomatoes, quartered
1 cup bean sprouts, trimmed
150g sugar snaps, halved on the diagonal
2 green onions, thinly sliced
¼ cup coriander leaves +extra, to garnish
¼ cup mint leaves
1 long red chilli, finely chopped
1/4 cup fish sauce
2 tbsp coconut sugar
Juice of 1 lime +extra wedges, to serve
2 tbsp roasted peanuts, chopped

In a large non-stick frying pan heat 2 tablespoons oil over medium-high heat. Coat fish lightly in flour and season with sea salt and pepper. Cook fish, skin side down, for 2-3 minutes. Turn fish and cook for a further 2-3 minutes or until cooked through. Set aside on a plate loosely covered with foil to keep warm. In a large bowl place cucumber, carrot, tomatoes, bean sprouts, sugar snaps, green onions, coriander and mint. Season and toss well. In a shallow bowl place remaining oil, chilli, fish sauce, coconut sugar, lime zest and juice and 2 tablespoons cold water. Season and whisk dressing ingredients together until sugar dissolves. Drizzle ¾ dressing over salad and toss well to coat. Serve fish with salad topped with peanuts, coriander sprigs and lime wedges on
the side.