June 16, 2024

Drgreesh

Health Can Do

One Pan Mediterranean Barramundi – JSHealth

One Pan Mediterranean Barramundi - JSHealth

This quick and easy one pan dish brings the rich, vibrant warmth of the Mediterranean right to your table. It’s an absolute favourite of mine, packed with colourful veggies, salty Kalamata olives, and tender flaky fish – the perfect dinner for busy weeknights. 

It takes just 30 minutes in total, yet is still incredibly nourishing and full of flavour. A hint of chilli, garlic and oregano gives the pan an aromatic boost that is simply divine. I love serving this dish with either fluffy brown rice or toasted sourdough to soak up all the savoury juices – an effortless way to add in the goodness of carbohydrates that complement its deliciousness! 

Enjoy, 

Jess x

Serves: 2

Ingredients

  • 2 tbsp extra virgin olive oil
  • 4 garlic cloves, sliced
  • 1 red onion, finely diced
  • 1 large chilli, finely diced
  • 1 tsp dried oregano 
  • 1 zucchini, diced 
  • ½ eggplant, diced small
  • 400g mixed tomatoes 
  • 1 400g tin finely diced tomatoes
  • 1 400g tin chickpeas, rinsed & drained 
  • ½ cup stock
  • 1 tbsp red wine vinegar
  • ½ cup Kalamata olives
  • 2 barramundi fillets, or white fish fillets of choice

To serve

  • ½ lemon, in wedges
  • ¼ bunch basil, leaves picked
  • Serve with brown rice, or sourdough

Method

Heat the extra virgin olive oil in a large fry-pan over a medium high heat. Add the garlic, red onion, chilli and dried oregano. Season with sea salt and black pepper. 

Add the zucchini, eggplant and mixed tomatoes. If the mixture looks a little dry, add an additional splash of extra virgin olive oil. Sauté for 6-7 minutes or until the vegetables start to brown and soften. Add the chickpeas, tinned tomatoes, stock and red wine vinegar. Bring the mixture to a boil before reducing to a simmer. Add the barramundi fillets to the pan, along with the olives and cook covered for 12-15 minutes or until the fish is just cooked and easily flakes apart.

Serve with fresh lemon wedges, chopped basil leaves and grain of choice.