Pan-Seared Barramundi Perfection

Pan-searing is a great way to cook barramundi, a popular fish in Australia and New Guinea known for its mild, buttery flavour and flaky texture. When pan-fried, barramundi develops a crispy skin while retaining its moist and tender flesh, making it a delicious dish for any occasion.

To pan-sear barramundi, start by patting the fillets dry with a paper towel and seasoning both sides with salt and pepper. Heat olive oil in a large skillet over medium-high heat. Once the oil is hot, carefully place the barramundi fillets, skin-side down, into the skillet and cook for approximately 4-5 minutes or until the skin is golden brown. Flip the fillets, add butter to the skillet, and baste the fillets to infuse them with a rich flavour. Cook for an additional 3-4 minutes, or until the flesh is opaque and flakes easily with a fork.

How long to cook barramundi for

Barramundi is a delicate fish that requires minimal cooking time. The best way to cook it is to lightly sear it on both sides.

Pan-searing method

Firstly, pat the barramundi fillets dry with paper towels and season with salt and pepper on both sides. Heat a saute pan over medium-high heat and add a little oil. Place the barramundi fillets, seasoned side down, into the pan. Allow the fish to sear for 2-3 minutes, then gently turn the fillets over and cook for another 2-3 minutes. The fillets should now be lightly browned and cooked through.

Oven-baking method

Alternatively, you can cook barramundi in the oven. Preheat the oven to 350 degrees and cook the fish for 15-18 minutes, depending on the thickness of the fillets.

Testing for doneness

To test if your barramundi is cooked, use a fork to pierce the fish at an angle at its thickest point and gently twist. If the barramundi is cooked, it will flake easily and lose its translucent appearance.

What to serve with barramundi

Barramundi is a versatile fish that can be steamed, fried, baked, or barbecued. It has a firm, moist, white-pinkish flesh with a mild, buttery flavour and a meaty texture. It can be served with a variety of side dishes, including:

• Roasted vegetables, such as sweet potatoes, Brussels sprout chips, or Prince of Orange potatoes.
• Salads, such as a silverbeet, lentil and feta salad, or a fennel and orange salad.
• Bread, such as crusty bread to mop up the juices.
• Rice, such as gnocchi or soba noodles.
• Pulses, such as lentils or chickpeas (in hummus).
• Other seafood, such as clams, shrimp, mussels, scallops, or lobster.

How to prevent barramundi from sticking to the pan

To prevent barramundi from sticking to the pan, there are a few key steps to follow. Firstly, ensure that your pan is properly preheated to a medium-high heat. Use a well-seasoned cast-iron skillet for the best results. Secondly, lightly coat the pan with oil—a high smoke point oil like canola, vegetable, or grapeseed oil is recommended. Thirdly, make sure the barramundi fillets are completely dry by patting them with paper towels before placing them in the pan. This will help create a nice sear and prevent sticking.

Additionally, it's important not to overcrowd the pan. Cook the fillets in batches if necessary to ensure even cooking. When cooking, do not move the fillets around in the pan; let them cook undisturbed for the best sear and to prevent sticking. Finally, use a fish spatula to gently flip and handle the delicate fillets. Following these steps will help ensure your barramundi doesn't stick to the pan and cooks evenly and perfectly every time.

What type of oil to use

When pan-searing barramundi, it's important to choose the right type of oil to prevent the oil from burning and ensure the fish cooks evenly. Here are some factors to consider when selecting an oil for pan-searing barramundi:

Smoke Point

The smoke point of an oil refers to the temperature at which it starts to burn and produce smoke. When pan-searing, it's crucial to choose an oil with a high smoke point to avoid the oil burning and imparting a rancid taste to your fish. Oils with a high smoke point include canola, safflower, peanut, sunflower, and soy oils. These oils can withstand higher temperatures without breaking down, making them ideal for the high-heat searing process.

Coating the Pan

When adding oil to the pan, you want to coat the bottom evenly. Start with about a tablespoon of oil, and adjust as needed depending on the size of your pan and the amount of fish you're cooking. You want enough oil to prevent the fish from sticking, but not so much that it starts to fry.

Type of Pan

The type of pan you use can also impact the amount and type of oil you need. For example, cast iron pans are naturally non-stick, so you may need less oil than with a stainless steel pan. Stainless steel pans are excellent for delicate foods like fish because they respond quickly to changes in heat, giving you more control over the temperature.

Oil Options

When pan-searing barramundi, consider using one of the following oils:

• Canola oil: This oil has a high smoke point and is recommended by several sources for pan-searing.
• Olive oil: A small amount of olive oil can be used, as suggested by Chef Nicole Gaffney of ColeyCooks.com. However, olive oil has a relatively low smoke point, so be cautious not to let it burn.
• Peanut oil: Peanut oil has a high smoke point and a neutral flavour, making it suitable for searing.
• Safflower oil: Safflower oil also has a high smoke point and can be used for pan-searing.

In summary, when pan-searing barramundi, opt for oils with high smoke points to prevent burning. Use enough oil to coat the pan and prevent sticking, and consider the type of pan you're using. Canola, olive, peanut, and safflower oils are all suitable options, each with its own unique properties.

How to make a sauce to accompany barramundi

There are many sauces that can accompany barramundi, with some of the most popular being lemon butter sauce, garlic lemon butter sauce, and tomato butter sauce. Here are some detailed instructions on how to make each of these sauces.

Lemon Butter Sauce

This sauce is a great option if you're looking for something quick and easy. It is made with just a few simple ingredients: butter, garlic, basil, and lemon juice. Start by cooking the barramundi fillets in a pan with some canola oil and seasoning. Move the cooked fillets to a serving plate and keep them warm. In the same pan, reduce the heat and add butter and garlic, cooking the garlic gently for about 2 minutes. Stir in the lemon juice and fresh basil, and your sauce is ready! Spoon it over the barramundi and serve immediately.

Garlic Lemon Butter Sauce

This sauce is perfect for those who love the flavor of garlic. To make it, you'll need unsalted butter, garlic cloves, fresh lemon juice, and fresh basil. Similar to the previous sauce, start by cooking the barramundi fillets and keeping them warm. In the same pan, reduce the heat and add the butter and garlic, cooking for about 2 minutes. Then, stir in the lemon juice and basil. This sauce is also delicious drizzled over the barramundi fillets and garnished with extra fresh basil.

Tomato Butter Sauce

This sauce takes a bit more time to prepare but is definitely worth the effort. It goes well with a green salad and crusty bread. To make it, you'll need olive oil, garlic, basil, salt, pepper, tomatoes, white beans, chicken or vegetable broth, butter, and Parmesan cheese. Start by combining the olive oil, garlic, herbs, salt, pepper, tomatoes, and white beans in a small bowl. Set this mixture aside to marinate while you cook the fish. Heat some olive oil in a pan and cook the barramundi fillets on each side until golden brown. Remove the fish from the pan and add the tomato-white bean mixture to the skillet along with the butter. Bring it to a low simmer, adding chicken broth as needed to thin out the sauce. Once the sauce is velvety and loose, add the fish back into the pan and spoon the sauce over the top. Serve and enjoy!

Other Sauce Ideas

In addition to the above sauces, you can also try serving barramundi with a lemon-basil sauce or a broth made from clams, as suggested by Chef Dennis. For the lemon-basil sauce, bake the barramundi fillets in the oven after coating them with a mixture of bread crumbs, seafood seasoning, garlic powder, onion powder, and lemon zest. For the clam broth, cook clams and shrimp in a pan with olive oil, shallots, garlic, and crushed red pepper. Add the barramundi fillets to the broth and serve in a bowl with the clams and shrimp.

Frequently asked questions