Pea stuffed white potato with baked barramundi

Jacqueline Alwill

Brown Paper Nutrition

White potatoes when steamed or baked or served up as a cold white potato salad are truly an excellent nutrition source.

Why? Because not only are they are sure fire way to feel satisfied by your meal (let’s be honest they are hard not to love), they’re full of resistant starch (the premium fuel for gut microbes) and give you quality carbohydrates to help you feel energised after.

When you cook and cool white potatoes resistant starch increases so they’re an excellent food prep ingredient ESPECIALLY if you have a gut health focus, are coeliac, or find digesting grains challenging (lots to work on if there are digestion issues).

I par cook whole or halved white potatoes to throw into meals like these, salads for lunch, for a snack option for kids or to roast up with other protein / veg in less time than when you cook from raw.


Serves 4

Gluten free : Dairy Free (opt)

3-4 large white potatoes

2 cups (250g) frozen peas

1 clove garlic, peeled and finely sliced

4tbsp milk of choice

1/4 tsp finely grated lemon zest

2 tbsp finely grated parmesan, or 1 tbsp nutritional yeast for dairy free option

4 fillets barramundi

1 lemon, sliced

Extra virgin olive oil

Freshly chopped herbs such as dill, parsley, basil or mint to serve


Heat oven to 180C and line a large baking tray with greaseproof paper. Get a large saucepan and steamer insert boiling and steam the potatoes until they are almost soft. Remove and place on baking tray. Drizzle then rub with extra virgin olive oil, season with salt and pepper and place in oven to bake for 15 minutes. Whilst they bake, steam the frozen peas with the sliced garlic until soft. Transfer to a food processor and add milk, lemon zest and parmesan and blitz to a smash, then set aside. Add the barramundi to the baking tray, drizzle with extra virgin olive oil, season and top with lemon slices. Bake with the potatoes for 15-20 minutes, depending on the size of your barramundi. Warm up the peas just before the potatoes and fish are ready. Once potatoes are fish are cooked, make a cross incision in the middle of each potato and gently open or push each quadrant with your fingers to open up the flesh of the potato to fill with peas. Divide the pea filling between each potato and serve in a bowl with barramundi. Garnish with fresh chopped herbs and serve with a big green salad.