The protein cooking time listed in this recipe has been updated.
As of December 2025, we've revised cooking times for all our proteins to reflect improved food safety guidance.
Check out the latest recommended times in our Cooking Guidelines.
Serving size
Ingredients
Ingredients
- 1 handful of fresh flat-leaf parsley
- 1 unwaxed lemon
-
80g Spring Green Cabbage (whole leaf)
- 75g pomegranate seeds
-
1 tbsp Dijon mustard (Mustard)
- 12 brussels sprouts
- 20g pine nuts
- 4 barramundi fillets (Fish)
- 40g baby spinach
-
30g apricots (Sulphites)
- 3 garlic clove
- 2 onion
-
200g brown rice
Fish, Mustard, Sulphites
Nutritional Information
Nutritional Information
| Typical values | per 100g | per portion |
|---|---|---|
| Energy | 135Kcal | 551Kcal |
| 565kJ | 2305kJ | |
| Fat | 4.4g | 18g |
| of which saturates | 0.8g | 3.2g |
| Carbohydrates | 13g | 55g |
| of which sugars | 2.6g | 11g |
| Protein | 8.7g | 36g |
| Salt | 0.07g | 0.29g |
| Fibre | 1.8g | 7.2g |
Roasted Barramundi with Rice & Sprout Fricasse
Responsibly-sourced barramundi is the star of the show in this festive fish supper! You'll serve the fish with fragrant garlic, sweet apricots and crunchy pine nuts, then roast to perfection. Serve alongside fluffy brown rice. What a feast!
Cooking Instructions
Cooking Instructions
Before you start
- Preheat the oven to 240C / fan 220C / gas mark 9
- Line a baking tray with parchment
- Bring a large saucepan filled with salted water to a boil
- Pull out a sieve, medium bowl & a small bowl
Cook the rice
- Add the rice to the saucepan and simmer for 25-30 mins, until cooked, then drain and return to the saucepan
Prep & grill the fish
- Finely slice the onions and garlic. Thinly slice the sprouts. Roughly chop the apricots. Rinse the spinach and the spring green leaves. Strip from the stalks and finely slice the spring greens
- Season the barramundi with salt, then place skin-side up onto the foil-lined baking tray. Drizzle with 1 tsp oil and bake for 19 mins, until cooked through
Soften the veg
- Heat the medium frying pan with 1 tbsp olive oil on medium heat. Once hot, add the onion and sprouts and cook for 6-8 mins, until softened. Season with salt
- Add the garlic, apricot and spring greens to the onion pan. Cook for 3-4 mins, until golden. Add the spinach and a splash of water and cook for 1-2 mins, until wilted
Make the drizzle
- Halve the lemon. Finely chop the parsley
- Add the pine nuts, parsley, a squeeze of lemon and 1 tbsp olive oil to the small bowl. Season with a pinch of salt and mix well
Plate up
- Check your fish is cooked through; it should be steaming hot, opaque and separate easily with a fork
- Stir the mustard and a squeeze of the remaining lemon into the veg. Season generously with salt and pepper
- Serve the rice onto plates, with the spring green mix alongside, topped with the barramundi. Drizzle over the dressing and garnish with the pomegranate seeds
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