Roasted Farm-Raised Barramundi with Fennel and Orange
Revisado por Editores de receitas do Reino UnidoAutoria de Editores de receitas do Reino UnidoPublicado originalmente 29 Jan 2026
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This elegant roasted barramundi with fennel and orange is a vibrant, heart-healthy dish that celebrates fresh, clean flavours. The citrusy brightness of Valencia oranges perfectly complements the aniseed notes of toasted fennel seeds and roasted fennel bulbs. By creating a bespoke fennel salt and a light white wine reduction, this recipe elevates a simple fish fillet into a sophisticated main course that is as nourishing as it is delicious.
Ideal for a light midweek supper or a weekend dinner party, barramundi is a wonderful source of lean protein and omega-3 fatty acids. This traybake method ensures the fish remains moist while the vegetables caramelise beautifully in the oven. Serve this Mediterranean-inspired dish with a side of steamed greens or crusty sourdough to soak up the zesty orange sauce.
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Ingredients for Roasted Farm-Raised Barramundi with Fennel and Orange
2 teaspoons fennel seeds
1 1/2 colheres de chá de sal kosher grosso
5 Valencia oranges
70ml extra-virgin olive oil, divided, plus additional for brushing
2 medium fennel bulbs, trimmed, halved through core, sliced, plus a few fronds for garnish
2 garlic cloves, pressed
1 675g U.S. barramundi fillet with skin or four 170g skinless fillets
1 shallot, minced
120ml dry white wine
How to make Roasted Farm-Raised Barramundi with Fennel and Orange
Voltar ao conteúdoToast fennel seeds in heavy small skillet over medium-high heat until fragrant and beginning to brown. Using spice grinder, coarsely grind fennel seeds with 1 1/2 teaspoons coarse salt. DO AHEAD: Fennel salt can be made 2 days ahead. Cover and store at room temperature.
Finely grate enough orange peel from 1 orange to measure 1 1/2 teaspoons ; set aside. Using small sharp knife, cut off peel and white pith from 3 oranges. Working over bowl, cut between membranes to release orange segments into bowl. Squeeze enough juice from remaining 2 oranges to measure 120ml . DO AHEAD: Orange peel, segments, and juice can be made 4 hours ahead. Cover separately; let stand at room temperature.
Position 1 rack in top third and 1 rack in bottom third of oven; preheat to 204°C. Brush large rimmed baking sheet with oil. Toss sliced fennel, 1 1/2 tablespoons oil, 1 teaspoon fennel salt, and 1/2 teaspoons orange peel in large bowl. Transfer to prepared sheet, spreading evenly. Roast fennel on bottom rack until beginning to soften, about 8 minutes.
Meanwhile, brush large shallow roasting pan with oil. Mix 2 tablespoons oil, 1 teaspoon orange peel, and garlic in small bowl. If using fish fillet with skin, place skin side down in pan and brush top with orange-peel mixture. If using 4 skinless fillets, brush both sides with orangepeel mixture and place in pan, spacing apart. Sprinkle fish with 1 teaspoon fennel salt.
Stir fennel; arrange orange sections around. Transfer fennel to top rack of oven and place fish on bottom rack. Roast until fish is just opaque in centre and fennel is tender, about 13 minutes longer.
Transfer fish to platter; tent with foil. Place same pan over 2 burners; heat over medium-high heat. Add shallot; stir until tender, about 2 minutes. Add wine and orange juice; boil, scraping up browned bits on bottom of pan, until reduced to 120ml , about 4 minutes. Whisk in remaining 1 tablespoon oil. Season sauce with 1/2 teaspoons fennel salt, adding more to taste if desired. Arrange fennel and oranges around fish on platter. Pour sauce over, sprinkle with reserved fronds, and serve.
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Embora todos os esforços tenham sido feitos para garantir que as informações sejam precisas e atualizadas, as necessidades individuais podem variar e os requisitos dietéticos podem diferir com base nas condições de saúde pessoais. Sempre verifique os rótulos dos alimentos e as informações sobre alérgenos antes de preparar ou consumir qualquer receita. Se você tiver preocupações específicas de saúde, alergias, intolerâncias ou estiver seguindo uma dieta prescrita por um médico, procure orientação do seu médico, farmacêutico ou de um nutricionista registrado antes de fazer mudanças significativas na sua dieta ou estilo de vida.
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29 Jan 2026 | Publicado originalmente
Escrito por:
Editores de receitas do Reino Unido
Revisado por
Editores de receitas do Reino Unido

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