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Roasted Farm-Raised Barramundi with Fennel and Orange

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 teaspoons coarse kosher salt

  • 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

Toast 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.

Avvertenza

Sebbene sia stato fatto ogni sforzo per garantire che le informazioni siano accurate e aggiornate, le esigenze individuali possono variare e i requisiti dietetici possono differire in base alle condizioni di salute personali. Controlla sempre le etichette degli alimenti e le informazioni sugli allergeni prima di preparare o consumare qualsiasi ricetta. Se hai preoccupazioni specifiche per la salute, allergie, intolleranze o stai seguendo una dieta prescritta dal medico, consulta il tuo medico di base, farmacista o un dietista registrato prima di apportare cambiamenti significativi alla tua dieta o stile di vita.

Storia dell'articolo

Le informazioni su questa pagina sono revisionate da clinici qualificati.

  • 29 Gen 2026 | Pubblicato originariamente

    Autore:

    Redattori di ricette del Regno Unito

    Revisione paritaria di

    Redattori di ricette del Regno Unito
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