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Plates & pan meals

Barramundi with lemon-caper butter, crushed potatoes & beans

Golden pan-fried barramundi with a quick lemon, caper and parsley butter, herby crushed new potatoes and tender green beans — an easy restaurant-style dinner.

  • 40 min · 15 min hands-on
  • Serves 4
  • Large non-stick frying pan, large saucepan, potato masher or fork
  • Contains fish, milk, wheat, gluten
  • Complete meal
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Barramundi with lemon-caper butter, crushed potatoes & beans · Per serving (1 of 4)

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One serve gives you

Daily needs: Female 31–50
  • Protein 35 g · 33%
  • Carbs 30 g · 28%
  • Fat 19 g · 39%
  • Fibre 5 g

Highest in this recipe

  • Vitamin D 6.0 µg119% of AI (Adequate Intake)
  • B12 2.85 µg119% of RDI
  • B3 equivalents 14.1 mg101% of RDI
  • Vitamin C 39.5 mg88% of RDI
  • Vitamin E 5.2 mg75% of AI (Adequate Intake)
All 152 nutrients and their sources ↓

Black shows one serve; the rest of each bar is left for the day. * Partial ingredient data.

Ingredients

Weights for 4 servings. Per-serve nutrition stays the same.

  • 800 g
  • 300 g
  • 600 g
  • 10 g
  • 1.5 g
  • 1 g
  • 20 g
  • 30 g
  • 15 g
  • 30 g
  • 10 g

Check product labels and cross-contact. Ingredient notes are not an allergy-safety guarantee.

Method

5 steps · about 40 min
  1. Boil the potatoes in a large saucepan for 12–15 minutes until tender, adding the green beans for the last 4 minutes. Drain. Return the potatoes to the pan and lightly crush with a fork or masher, then toss with 10 g of the olive oil, 0.5 g of the iodised salt and half the parsley. Keep the beans warm.
  2. Pat the barramundi dry, season with the remaining 1 g salt and the pepper, and dust lightly with the flour, shaking off the excess.
  3. Heat the remaining 10 g oil in a large non-stick frying pan over medium-high heat. Cook the fish, skin or presentation side down, for 4 minutes until golden and crisp, then turn and cook for 2–3 minutes until the flesh is opaque and flakes easily at the thickest part. Move to warm plates.
  4. Reduce the heat to medium, add the butter to the pan and let it foam until lightly golden. Add the capers for 30 seconds, then the lemon juice and remaining parsley, swirling to combine. Take off the heat straight away.
  5. Spoon the lemon-caper butter over the fish and serve with the crushed potatoes and green beans.

Add optional toppings or substitutions to your saved copy to include them in the calculation.

One serve gives you

Daily needs: Female 31–50
  • Protein 35 g · 33%
  • Carbs 30 g · 28%
  • Fat 19 g · 39%
  • Fibre 5 g

Highest in this recipe

  • Vitamin D 6.0 µg119% of AI (Adequate Intake)
  • B12 2.85 µg119% of RDI
  • B3 equivalents 14.1 mg101% of RDI
  • Vitamin C 39.5 mg88% of RDI
  • Vitamin E 5.2 mg75% of AI (Adequate Intake)
All 152 nutrients and their sources ↓

Black shows one serve; the rest of each bar is left for the day. * Partial ingredient data.

Calculation limitations
  • Further heating in this recipe is not covered by the food record or a reviewed cooking factor. Reported contributions remain estimates.

Every nutrient, and where it comes from

152 nutrients and food components, and the ingredients that supply each one.

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About this recipe and its sources

Editorially reviewed for ingredient-method agreement, flavour structure, moisture control, practical timings and food-safety cues. Compound products and cross-contact remain label-dependent.

MorselMetrics kitchen ideas · MorselMetrics original recipe content

Original AI-assisted recipe development for MorselMetrics. Editorially reviewed. Nutrition calculated from attributed food-composition sources.

Calculation assumptions & recipe adaptations

Estimated from weighed edible ingredients using existing source-backed food records. Cooking changes without a supported model remain unadjusted; unknown nutrient values remain unknown.

  • New potatoes, peeled and halved: Whole-recipe edible weight.
  • Green beans, trimmed: Whole-recipe edible weight.
  • Barramundi fillets, raw, 4 × about 150 g: Whole-recipe edible weight.
  • Plain flour: Whole-recipe edible weight.
  • Iodised salt, divided: Whole-recipe edible weight.
  • Ground black pepper: Whole-recipe edible weight.
  • Olive oil, divided: Whole-recipe edible weight.
  • Unsalted butter: Whole-recipe edible weight.
  • Capers, rinsed and drained: Whole-recipe edible weight.
  • Lemon juice: Whole-recipe edible weight.
  • Flat-leaf parsley, chopped: Whole-recipe edible weight.

AFCD attribution, data & methods

Food matches used for nutrition
  • New potatoes, peeled and halved: Potato, new, peeled, raw
  • Green beans, trimmed: Bean, green, fresh, raw
  • Barramundi fillets, raw, 4 × about 150 g: Barramundi, aquacultured, fillet, raw
  • Plain flour: Flour, wheat, white, plain
  • Iodised salt, divided: Salt, table, iodised
  • Ground black pepper: Pepper, black, ground
  • Olive oil, divided: Oil, olive
  • Unsalted butter: Butter, plain, no added salt
  • Capers, rinsed and drained: Capers, pickled, canned, drained
  • Lemon juice: Juice, lemon
  • Flat-leaf parsley, chopped: Parsley, continental, fresh, raw

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