pan fried barramundi w pineapple salsa

“Bula!” – that friendly greeting and the copious amounts of fresh fish are what I remember most about our honeymoon to Fiji. Oh that and beating Cork Daddy at tennis (he might tell you a different story). Everywhere we went I ordered fresh local fish which was always served with some sort of fresh salsa using local fruit and veggies sourced from the island. Gosh I loved it.

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We don’t eat as much fresh seafood as I would like, living so far away from the coast, but really enjoy it when I do. This is the simplest way of cooking fish and for as long as I can remember Mum has cooked it this way. And the pineapple salsa was made up by me purely because I’ve been staring at that uneaten whole pineapple that’s taking up too much space in the fruit bowl.

So why not pan fry some white firm fish fillets and serve it with whatever you fancy. Think mashed sweet potato, oven baked potato chips, garlic bread, brown rice or quinoa or any steamed vege or fresh salad under the sun. It makes for such a light and healthy lunch or dinner and can be made in next to no time at all, going brilliantly with a glass of chilled white wine. Perfect for the weekend ahead.

I’m looking forward to taking the girls on holiday to Fiji one day. We can eat fresh fish and swim all day. And who knows? By the time we get there I’m sure they’ll be beating Daddy at tennis too.


pan fried barramundi (serves 4)

4 x barramundi fillets, skin removed and de-boned
A couple of heaped tablespoons of plain flour
Salt and freshly cracked pepper
A glug of olive oil, for frying
A good couple of knobs of butter, for frying
Fresh lemon wedges, to serve

  • Add the flour, salt and pepper to a plastic bag and add each piece of fish to the bag individually to coat in the flour.
  • In a large non stick fry pan (on a medium heat), add the butter and a glug of olive oil and add two fillets to the pan. Back the heat off slightly as you don’t want it to cook too quickly (this will result in the outside of the fish burning and the inside not cooking through properly) and fry for 5 minutes or so (depending on the thickness of the fillet) before turning over and cooking the fish on the other side for a couple more minutes.
  • Repeat with the remaining fish (adding more butter and oil to the pan if needed) until all fillets are cooked. NB: You can tell if the fish is cooked by flaking it with a fork. If the meat has turned opaque and comes away easily – the fish is cooked.

Serve with the pineapple salsa, some fresh lemon wedges and a green salad.

pineapple salsa (serves 4)

1/4 of a pineapple, finely chopped
1/2 of a red capsicum, finely chopped
1/4 of a Spanish onion, finely chopped
1 x shallot, finely chopped
A good handful of fresh coriander leaves
1/2 a fresh long red chilli, finely chopped (to taste)
1 x small teaspoon of sugar
A good squeeze of fresh lime or lemon juice
Salt and freshly cracked pepper
A dash of olive oil
A dash of apple cider vinegar (or white vinegar is also fine)

  • Simply combine all ingredients together in a small bowl and viola!

Lo’s tips

  • You could also add some chopped tomatoes and avocado to the salsa if you like. Fresh mint also works well.
  • Substitute the Barramundi with any other firm white fish fillet. Think Orange Roughy, Cod, Snapper or Bass.






If you make this fish, please leave your comments below. xx

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