Humpty Doo barramundi with cauliflower and coconut dahl
Humpty Doo barramundi with cauliflower and coconut dahl

Humpty Doo barramundi with cauliflower and coconut dahl

Humpty Doo barramundi with cauliflower and coconut dahl

Ridiculously quick and easy to cook – and a riot of flavour to eat. We take lightly spice-dusted fillets of NT barra and place them on a bed of roast cauliflower and a coconutty split pea/lentil dahl, topped with fresh curry leaves that crisp as the fish cooks. 30 minutes from go to whoa in the oven – you can use the last 5 minutes to steam some greens on the side. Who said fish cookery was tricky? 

To Serve

Perfect on its own, with some steamed leafy greens dressed with olive oil and lemon juice, but for a bit more substance you could add coconut rice, warm naan bread or even buttered mash on the side. 

Ingredients

Coconut dahl (46%) (water, yellow split peas (20%), coconut cream (coconut kernel extract, water), onion, red lentils (8.5%), coconut milk (coconut extract, water), tomato paste, ginger, garlic, curry powder, fresh coriander, rice bran oil, vegetable stock (sea salt, maize maltodextrin, natural vegetable flavour, yeast extract, spinach, celery, cabbage, canola oil, extra virgin olive oil, cane sugar, potassium chloride, parsley), salt), barramundi (45%) (fish) , Turmeric roasted cauliflower (7.8%) (cauliflower (97%), olive oil, turmeric, salt, cumin seeds, fennel seeds, coriander seed), curry leaves

Nutritional Info

Serving Size: 330g Ave Quantity
Per Serving
Ave Quantity
Per 100g

ENERGY 1777 kJ 538 kJ
PROTEIN 41.5 g 12.6 g
FAT (TOTAL) 15.3 g 4.6 g
-SATURATED 8.6 g 2.6 g
CARBOHYDRATE 29.8 g 9.0 g
-SUGARS 3.5 g 1.0 g
SODIUM 820 mg 248 mg

Allergens

Does contain: fish

May contain: crustaceans, eggs, gluten, lupin, milk, molluscs, peanuts, sesame, soy, sulphites, tree nuts, wheat

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SIZE GUIDE

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Serves 2

SERVES 2

660g- serves 2

To Cook

prep level
No Prep

Preheat oven (FF) to 200C. Remove the plastic film and drizzle the fish generously with olive oil. Defrosted: cook in the oven for 15 to 20 minutes or until the fish is cooked through. Tip: for crispier skin, heat a lightly oiled fry pan, place the fish, skin side down and cook for 3 minutes. Return the fish to the tray (skin side up) and cook in the oven for 13 to 18 minutes. Frozen: cook in a preheated 200C oven for 25 to 30 minutes until fish is cooked through.