Red Sea Poached Fish

Barramundi fillet poached in a red sea of tomato, onion and eastern spices, topped with a two minute tahini dip and fresh coriander leaves.

Find yourself a local loaf of something chewy and crusty to be served alongside and mop up that sauce.


  • two 200g fillets of cleaned and de-boned white fish.
  • 1 head of broccoli
  • 1 tin of tomatoes
  • 1 onion sliced
  • small dollop of butter
  • 1 garlic clove minced
  • 1tsp sesame seeds
  • a stock cube
  • 1tsp smoked paprika
  • 1/2tsp ground cumin
  • 1/2tsp cayenne pepper
  • salt and pepper to taste
  • for the tahini dip (for 5 serves, think about that next day lunchbox)
  • 1/4 cup lemon juice
  • 1/4 cup tahini
  • sprinkle of salt


  1. Find yourself a non-toxic pan and get your dollop of butter melting away at a merry med-low heat. Your sliced onion can be sautéed in this with a sprinkle of salt and pepper. Add your minced garlic and allow to cook down and caramelise, remembering to pop your extractor fan on. In the meantime, combine tahini, lemon juice and salt in a mug with a fork, it will start off gloopy before coming together as a smooth paste after a minutes of whisking.
  2. Once the onion and garlic has cooked down a touch (should take 5 minutes), add your tin of tomatoes, stock cube and spices, take the heat up to med-high and cook for a further two minutes, stirring well to ensure all flavours combine. Pop the kettle onto boil and slice your broccoli into florets.

3. Once the tomato sauce is bubbling, add your barramundi fillets to the pot and cover with the tomato sauce. Pop the lid on and let cook 10-12 minutes in the saucey mixture, picking up all manner of rich, tomatoey goodness and becoming infused with the flavours of the east.

4. Blanch broccoli florets in hot water for 2-3 minutes before draining and setting onto plates. Slice bread (if having bread) and arrange on a plate with your dip.

5. Once the fish has had its 10-12 minutes bath, start to bring it together on plates to be served, sprinkling the broccoli with sesame seeds and garnishing with leaves of coriander.

Hot tip:

The tomato sauce is a good one to have stashed away in the fridge or freezer to save yourself time later so a good one to double up up in the pot and then retrieving half before the fish goes in.

A low carb option would be to leave the bread out and if you are gluten intolerant this one is beautiful with rice or mashed potatoes to soak up the sauce.

Macros: The above makes two serves, the below are per serve and assumed one slice of sourdough bread.

Each: 37gC 11gF 52gP 455Kcal

Leave a Reply

%d bloggers like this: