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Chargrilled barramundi with fennel and asparagus salad

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  • High in protein
  • High in dietary fibre
  • No added sugar
  • Healthier living
  • Shellfish free
  • Egg free

Plate up a winning family dinner tonight with our chargrilled barramundi. It’s a heart-healthy recipe that’s loaded with tasty veg.

  • Serves4
  • Cook time15 minutes
  • Prep time15 minutes, + cooling time
One serve of chargrilled barramundi with fennel and asparagus salad, and mixed seeds on the side.

Ingredients

  • 2 corn cobs, husks and silk removed
  • 1 tsp ground paprika
  • 1 tsp ground cumin
  • 1 tsp ground coriander
  • 1 tbs finely chopped flat-leaf parsley
  • 4 x 100g Coles Australian Ocean Barramundi Portions, skin removed
  • 2 bunches asparagus, trimmed, sliced lengthways
  • 350g fennel, trimmed, thinly sliced
  • 60g baby rocket leaves
  • 1 spring onion, thinly sliced
  • 2 tbs white wine vinegar
  • 2 cups steamed brown rice
  • 1 long red chilli, cut into matchsticks (optional)
  • 2 tbs Coles Seed Mix

Check ingredient labels to make sure they meet your specific dietary requirements and always consult a health professional before changing your diet. View dietary information here.

Percentage Daily Intake information on our recipes is calculated using the nutrition reference values for an average Australian adult.

Method

  1. Step 1

    Heat a barbecue grill or chargrill on medium. Cook the corn, turning, for 10 mins or until tender and lightly charred. Set aside to cool slightly. Use a small serrated knife to cut down the side of the corn to release the kernels. Transfer to a bowl.

  2. Step 2

    Meanwhile, combine the paprika, cumin, coriander and parsley in a small bowl. Rub the barramundi with the spice mixture and lightly spray with olive oil spray. Cook on the grill for 3-4 mins each side or until cooked through. Transfer to a plate and cover to keep warm.

  3. Step 3

    Place the asparagus in a heatproof bowl. Cover with boiling water and set aside for 1 min to stand. Refresh under cold water and drain well. Add asparagus to the corn in the bowl with the fennel, rocket and spring onion. Drizzle with vinegar and gently toss to combine.

  4. Step 4

    Serve the barramundi with rice and salad. Sprinkle with chilli, if using, and seed mix. Season with pepper to serve.

    Tip: Swap the brown rice for 1 slice chargrilled rye sourdough per person, if preferred.



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    Coles has partnered with the Heart Foundation to provide this content to you and help Australians live healthier and happier lives.

    For personalised heart health information and support, contact the Heart Foundation Helpline13 11 12.

    Nutritional information

    Energy 1572KJ/376 cals (18%) Protein 30g (60%) Fat 6g (9%) Sat Fat 1g (4%) Sodium 118mg (6%) Carb 43 (14%) Sugar 8g (9%) Dietary Fibre 11g (37%)