Pan-Seared Barramundi: A Beginner's Guide

Pan-seared barramundi is a delicious and healthy dish that is surprisingly easy to make. Barramundi is a type of seabass with a buttery flavour and a meaty texture. When pan-seared, the skin becomes perfectly crisp, creating a delightful contrast in textures. This cooking method is simple and quick, requiring just a cast iron skillet, some oil, and a few minutes of cooking time. The fish can be served with a variety of sides and sauces, such as corn and zucchini, potatoes and spinach, or clams and shrimp.

Pan-seared barramundi cooking instructions

Ingredients

• 2 (8-ounce) barramundi (Asian sea bass) fillets
• 1 lemon, zested and sliced
• 1/2 cup all-purpose flour
• 1 teaspoon garlic powder
• Salt, to taste
• Freshly ground black pepper, to taste
• 1 teaspoon truffle oil, or to taste
• Olive oil
• Canola oil

Method

• Rinse the barramundi and pat dry with a paper towel. Rub with lemon zest.
• Sift the flour onto waxed paper. Sprinkle garlic powder, salt, and pepper over the flour. Cover both sides of the barramundi with the flour mixture. Shake off excess flour.
• Heat olive oil and canola oil in a skillet over medium heat. Place the barramundi in the skillet, skin side down. Cook until lightly golden in color, 3 to 4 minutes per side. Transfer to a plate using a broad spatula.
• Drizzle with truffle oil. Garnish with lemon slices.

Tips

• For an even crispier finish, use a well-seasoned cast iron skillet.
• Pre-score the skin to prevent curling, or gently press down on the fillet with a fish spatula.
• For a sauce, add butter, thyme, capers, and lemon juice to the pan after removing the fish.

Pan-searing tips

Choose the right pan

A well-seasoned cast iron skillet is highly recommended for pan-searing. Stainless steel, carbon steel, and cast iron are all great options for pans, but each has its own advantages. Consider the heat retention, conductivity, durability, and cleaning and maintenance requirements of your pan.

Prepare the barramundi

Rinse the barramundi fillets and pat them dry with a paper towel. Season both sides of the fillets with salt and pepper. If using skin-on fillets, you can pre-score the skin to prevent curling.

Heat the pan

Place the pan on the burner and turn the heat to high. Add a small amount of oil with a high smoke point, such as avocado oil or vegetable oil, to the pan. You can also add butter for flavor and to assist with the browning process.

Cook the barramundi

Once the oil is shimmering and almost smoking, gently place the barramundi fillets in the pan, skin-side down if using skin-on fillets. Use a spatula to gently press down on each fillet for about 15 seconds to prevent curling. Cook until opaque around the edges, then flip and finish cooking until opaque throughout.

Serve immediately

Transfer the barramundi to a plate and serve immediately. For an extra touch of flavor, you can create a quick sauce by adding butter, thyme, capers, and lemon juice to the pan after removing the fish.

Pan-seared barramundi with corn and zucchini

Ingredients:

• 6 ears fresh corn on the cob, shucked
• 6 tablespoons butter, plus 2 tablespoons butter, divided
• 1 clove garlic, peeled and smashed
• 1 sprig rosemary, plus more for garnish
• Salt and pepper to taste
• 12 oz Barramundi Skinless or Skin-on Fillets
• 2 tablespoons vegetable oil

Method:

First, cook the corn. Bring a large pot of water to a boil and add the corn, cooking for 5 minutes. Then, let it cool and use a knife to remove the kernels from each cob. Take one cup of corn and set it aside.

Next, melt 6 tablespoons of butter in a medium saucepan. Keep an eye on it as it sizzles and foams, and eventually turns brown and smells nutty. Lower the heat, add the garlic and rosemary, and cook until fragrant (about 20 seconds). Add the remaining corn, season with salt and pepper, and toss until coated in butter. Transfer this to a blender, add 1/4 cup of water, and blend on high until smooth. Taste and adjust the seasoning if needed, then set aside.

Use a vegetable peeler to shave the zucchini into long ribbons. In the same saucepan, add the remaining 2 tablespoons of butter over medium heat. Once it's sizzling, add the zucchini, turn off the heat, and gently toss to coat in the butter. Add the reserved cup of corn and lemon juice, season with salt and pepper, and set aside.

Now, heat the vegetable oil in a large skillet (cast iron works best) over medium-high heat. Pat the barramundi fillets dry with paper towels, then season well with salt and pepper on both sides. When the oil is almost smoking, gently place two fillets in the pan, skin-side down. Use a spatula to gently press down on each fillet for about 15 seconds to prevent curling. Cook until opaque around the edges, then flip and finish cooking until opaque throughout.

To serve, place a generous spoonful of corn puree on each plate, then top with the zucchini and corn mixture. Place the barramundi on top and garnish with a sprig of rosemary. Serve immediately.

Tips for Pan-Searing Fish:

• Use a well-seasoned cast-iron skillet for the best results.
• Heat the pan on high and use a little olive oil.
• If using fish with skin, place the skin side down first.
• You can pre-score the skin to prevent curling, or gently press down on the fish with a spatula while cooking.
• After removing the fish, reduce the heat to medium and add butter, herbs, and spices to create a quick sauce.

Enjoy your delicious and healthy pan-seared barramundi with corn and zucchini!

Pan-seared barramundi with clams and shrimp

Ingredients

• 12 ounces barramundi fillets (2 fillets)
• Sea salt, to taste
• Black pepper, to taste
• 16 clams (little necks)
• 6 shrimp (21-25 count, shell on)
• 1 tablespoon olive oil
• 1/5 teaspoon crushed red pepper, to taste
• Italian parsley, finely chopped, for garnish
• 1 tablespoon red bell pepper, finely chopped, for garnish (optional)

Method

• Add a tablespoon of olive oil to a pan over medium-high heat. Add the shallots and garlic to the pan and saute for 30-60 seconds (be careful not to let it burn).
• Add the clams, shrimp, and crushed red pepper to the pan and cover. Allow the seafood to cook until the clams have steamed open (5-7 minutes). The shrimp will be cooked when the clams have fully opened. Add a sprinkle of chopped parsley to the pan.
• Rinse the barramundi fillets, pat dry with paper towels, and season with sea salt and black pepper.
• Heat a saute pan over medium-high heat. Add a little oil to the hot pan and place the barramundi seasoned side down in the pan.
• Let the fish sear for about 2-3 minutes, then gently turn the fillets over. Allow the fish to continue cooking for an additional 2-3 minutes.
• Using a spatula, lift the fish out of the pan and place it in a bowl or on a plate. Add the broth from the clams into the bowl with the barramundi.
• Add the clams and shrimp to the bowl and garnish with chopped red pepper and parsley. Add a lemon slice on top of the fish for a restaurant-style presentation.

Tips:

• You can cover the clams and shrimp to keep them warm if the barramundi isn't ready.
• You can leave out the clams and shrimp altogether, or add mussels, scallops, or lobster to the dish instead.
• If you're using a fish with skin, place the skin side down first. You can pre-score the skin to prevent curling, or gently press down on the fish with a spatula.

Barramundi nutrition and taste

Barramundi is a sea bass native to Australia and the Indo-Pacific region. It is also known as Asian sea bass, giant perch, or nairfish. This white-fleshed fish has a firm texture and a mild, buttery flavour. It is a versatile fish that can be adapted to most recipes and is easy to cook.

Nutrition

Barramundi is highly nutritious and is an excellent source of high-quality protein and omega-3 fatty acids. It is low in fat and calories, with half the calories per ounce of salmon. It is also a good source of vitamins A, D, and minerals such as selenium, zinc, magnesium, and calcium.

Health Benefits

The omega-3 fatty acids in barramundi provide several health benefits, including improved heart health by slowing artery plaque buildup and reducing the risk of cardiac issues. It may also help with arthritis, depression, and memory loss. The high levels of omega-3s also make it beneficial for pregnant or breastfeeding women, as it can support the cognitive development of the baby.

Additionally, barramundi has low levels of mercury and other contaminants, making it a safer option for pregnant women and reducing the risk of consuming harmful chemicals. The fish is also a good source of protein, which is essential for growth and repair and can help manage diabetes.

Taste

Barramundi has a gentle, mild, and buttery flavour that complements a variety of dishes and spices. It has a sweet taste and large flakes, making it a versatile addition to any recipe that calls for sea bass or red snapper. It can be grilled, roasted, broiled, sautéed, or pan-fried.

Pan-Seared Barramundi

When pan-searing barramundi, it is recommended to use a well-seasoned cast-iron skillet. Heat the pan to a high temperature and add a small amount of olive oil. If using a fillet with skin, place it skin-side down first. Cook until opaque around the edges, then flip and finish cooking.

A simple recipe for pan-seared barramundi involves coating the fillets with olive oil and pan-frying them for about 3 minutes on medium heat. The edges should turn golden brown. For added flavour, the fish can be rubbed with lemon zest and coated with a mixture of flour, garlic powder, salt, and pepper before frying.

Barramundi is a nutritious and tasty fish that is easy to cook and versatile in its use. It offers a range of health benefits, especially due to its high content of omega-3 fatty acids. Its mild flavour and versatility make it a great addition to various dishes and a good alternative to other types of bass or snapper.

Frequently asked questions