Friday, July 26, 2013

real food series: Barramundi with green olives & basil

As promised a simple, fast and delicious recipe. We prefer to eat wild white fish as opposed to oily fish, which are high in unsaturated fats (the bad kind of fats in my books). Always add some stable and nourishing saturated fat (such as coconut oil, butter or ghee) and serve with some carbohydrates - either a side of soaked, cooked & buttered white rice, roast & buttered new potatoes and or my favourite a big bowl of ripe pineapple. 





Barramundi with green olives & basil 
from the pantry
wild white fish - depending on how many you are feeding. I usually allow about 150 grams per person.
handful of green olives - pitted if you have a fancy device or simply cut the flesh away from the pip
fresh basil leaves
few tablespoons coconut oil 
butter
fresh lemon 
sea salt
freshly ground pepper

let's begin
WARM a few tablespoons of refined coconut oil in a heavy bottom frypan over a low/ medium heat
ONCE coconut oil has melted, place pieces of fish skin side down (it doesn't matter if they don't have skin)
ALLOW fish to cook for a few minutes, in this time sprinkle the fish with sea salt, a little freshly ground pepper, the cut up olives and some torn basil leaves. 
note - let a few of the olives simmer & slightly caramelise in the coconut oil before pouring in the water, as they add a beautiful flavour)
POUR about 1/4 cup - 1/2 cup of water in the bottom of the frypan and cover with a lid (just enough water so that the fish gently steams, you do not want it swimming in water, you can always add more water!)
CONTINUE to cook over a low heat until the fish is cooked through 
ONCE cooked, spoon about 1-2 tablespoons of butter per piece of fish onto the fish, squeeze with some fresh lemon and cover until you are ready to serve (this allows the butter to melt and create a thin sauce with the liquid in the pan)
SERVE with a big bowl of pineapple as a delicious dinner or lunch for the whole family. 

5 comments:

  1. Hi Natalie, beautiful simple recipe - thanks for sharing. I am curious to know why you feel unsaturated fats are 'bad', and saturated fats better? I cook and bake with coconut oil, but also olive oil (eg. drizzled on vegetables or salads). If you have written a previous post on fats I would be interested in reading it. Thanks, Alison

    ReplyDelete
    Replies
    1. Unsaturated fats....oh where do I begin :) This may help....http://blog.arkofwellness.com/what-is-pufa/
      A little cold pressed olive oil is fine - however I prefer to use it cold and not cook with it. If you do cook with it, I would try to only use low heat. Using a refined coconut oil is a great option, it is free of flavour and as stable as fats get!

      Here is some more reading: http://www.thenutritioncoach.com.au/foods-to-avoid/dont-go-nuts/

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  2. Thanks Natalie, will have a read. Alison

    ReplyDelete
  3. I've just stumbled across your blog and so VERY glad I did!

    Beautiful photography, and wonderful stories/recipes to share. Needless to say I'm going to be a regular over here now :) x

    ReplyDelete

Thanks for your sharing your thoughts. I love hearing from you and will respond to any questions in the comments sections. Natalie

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