Australian · lunch, dinner

Seared Barramundi with Charred Corn Salad

Seared Barramundi with Charred Corn Salad — from Coles's cooking video Watch how it’s made · 6:02

Video by Coles on YouTube · Open on YouTube

40 minServes 6352 kcal a serve
  • Pescatarian
  • Gluten-free ingredients
  • Dairy-free
  • Nut-free

Contains: Fish. Check labels on stock, sauces and spice mixes.

Barramundi is a lean Australian fish: each serve gives about 26 g protein, and the charred corn and capsicum salad adds fibre and about 80 mg vitamin C, dressed with olive oil and citrus rather than a creamy dressing.

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Ingredients 13

Method

Tap a time to watch that step in the video.

  1. Heat a barbecue grill or chargrill pan to medium-high. Toss the corn, capsicum, onion and spring onion whites with 1 tbsp oil and season. Char the corn for about 10 minutes, turning, then grill the other vegetables until lightly charred. 0:16
  2. Whisk the lemon rind and juice, the lime rind, 1 tbsp lime juice and 2 tbsp oil, and season. 3:07
  3. Slice the kernels off the cobs with a serrated knife. Roughly chop the capsicum and onion and toss with the corn, the dressing, the spring onion greens, rocket, parsley and mint. 4:01
  4. Pat the fish dry, score the skin and salt it. Lay it skin-side down in a cold non-stick pan with 2 tsp oil, then raise the heat gradually to high, pressing it down, until the skin is crisp. Turn and cook about 2 minutes. Cook in batches. 1:54
  5. Serve the fish skin-side up on the corn salad, keeping the dressing off the crisp skin. 5:12

Tip. Serves 6 (as Curtis Stone says). Snapper or any firm white fish works. Frozen corn kernels can be charred in a hot dry pan if fresh cobs are out of season.

The method is a summary in our words — the video shows every step.

One serve gives you 1 of 6

Energy352 kcal1,470 kJ
Protein26 g52% of a day
Fibre4.4 g16% of a day
Carbohydrate28 g24 g net · 8.3 g sugars10% of a day
Fat17 g2.4 g saturated21% of a day
Sodium440 mg19% of a day

Where the energy comes from one serve

  • Net carbs 27%
  • Protein 29%
  • Fat 44%

For comparison, low-carb eating usually gets under 26% of its energy from carbs, and ketogenic eating under 10%. Why this is here

Vitamins & minerals % of a day, one serve · tap for more

Vitamin B12 High117%

2.8 µg a serve, mostly from skin-on barramundi (100%). Keeps nerves and blood cells healthy. Found almost only in animal foods and fortified foods (some plant milks, nutritional yeast), so vegans need a reliable source.

Vitamin C High90%

81 mg a serve, mostly from red capsicums (79%). An antioxidant needed for collagen, immunity and iron absorption. Long cooking destroys some, so raw herbs, citrus and capsicum help.

Selenium High72%

40 µg a serve, mostly from skin-on barramundi (99%). Part of the body's antioxidant enzymes and needed for thyroid hormones. Seafood, eggs, meat and Brazil nuts are rich sources.

Vitamin K High45%

54 µg a serve, mostly from spring onions (38%). Needed for blood clotting and bones. Leafy greens and herbs are very rich in it. If you take warfarin, keep your intake steady and talk to your doctor.

Vitamin B6 High41%

0.7 mg a serve, mostly from skin-on barramundi (52%). Helps turn food into energy and make brain messengers. Chickpeas, fish, poultry, potatoes and bananas are good sources.

Omega-3 High25%

0.4 g a serve, mostly from skin-on barramundi (60%). Omega-3 fats support the heart and brain. Oily fish give EPA and DHA; walnuts, flax, chia and canola give ALA, which the body converts only a little.

Vitamin E High22%

3.3 mg a serve, mostly from olive oil (59%). An antioxidant that protects cell membranes. Nuts, seeds and plant oils such as olive oil are the main sources.

Folate Source19%

75 µg a serve, mostly from red capsicums (31%). Needed to make DNA and new cells — especially important before and in early pregnancy. Legumes and leafy greens are rich sources.

Potassium Source18%

860 mg a serve, mostly from skin-on barramundi (48%). Balances sodium to help control blood pressure and keeps muscles and nerves working. Beans, potatoes, leafy greens and fruit are rich sources.

Magnesium Source17%

73 mg a serve, mostly from skin-on barramundi (41%). Takes part in hundreds of reactions — energy, muscles, nerves, blood sugar and bones. Nuts, seeds, legumes and whole grains are good sources.

Vitamin A Source16%

141 µg a serve, mostly from red capsicums (56%). Keeps eyes, skin and the immune system healthy. Orange vegetables and dark greens give beta-carotene, which the body turns into vitamin A.

Zinc Source11%

1.2 mg a serve, mostly from corn cobs (48%). Needed for immunity, wound healing, taste and growth. Meat, seafood, legumes, seeds and whole grains supply it.

Show the other 3
Iron8%

1.4 mg a serve, mostly from corn cobs (36%). Carries oxygen in your blood. Iron from plants absorbs better with vitamin C in the same meal — lemon, tomato or capsicum.

Calcium6%

72 mg a serve, mostly from skin-on barramundi (45%). Builds bones and teeth and helps muscles and nerves work. Dairy, calcium-set tofu, sardines with their bones and some greens supply it.

Vitamin D6%

1.2 µg a serve, mostly from skin-on barramundi (100%). Helps you absorb calcium for bones and supports muscles. Few foods have much — oily fish, eggs, UV-exposed mushrooms, fortified milks. Sunlight is the main source.

Estimated from the ingredient list with USDA FoodData Central values; % of a day uses the food-label daily values. How this works

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Recipe and video by Coles; the method summary, nutrition estimate and diet notes are Notbroken’s. General information about food, not dietary advice.