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Barramundi with Fennel, Capers and Microgreens

Barramundi with Fennel, Capers and Microgreens

Prep time
10 min
Cook time
20 min

Brontë Maida won third place in our annual Springhills Fish recipe competition with this creative mix.

Chef Thompson Tran of Wooden Boat Seafood in Kitchener said: “Some of the best fish I have ever had in my life has been enjoyed in a similar fashion in Italy. Acidic, savoury and earthy, a contrasting plate of textures and bright flavours to compliment the Barramundi.”


  • 1 fillet of Springhills barramundi, cut in half lengthwise
  • 1 tbsp avocado oil
  • Salt & pepper
  • Fennel and Caper Dressing:
  • 1 tbsp avocado oil
  • ½ cup of fennel, thinly sliced
  • ½ cup of white onion, thinly sliced
  • 2 cloves of garlic, minced
  • 2 anchovy fillets, mashed into a paste
  • 2 tbsp capers, roughly chopped
  • ½ tsp dried chilli flakes
  • ½ preserved lemon, diced finely
  • ¼ cup white wine
  • Garnish:
  • Parsley, chopped (dried or fresh)
  • Extra virgin olive oil
  • Reserved fennel fronds


Step 1

Heat the oil in a small frying pan. Sauté the fennel and onions until soft, then add the garlic and anchovy paste. Sauté for a minute until incorporated and then toss in the capers, chilli flakes and preserved lemon. Pour in the white wine and simmer on low for 10 minutes, stirring occasionally.

Step 2

Meanwhile, heat the oil in a non-stick frying pan over medium-high. Season fish fillets with salt and pepper. Place barramundi fillets into the pan, skin side down, and cook fish until the skin is brown and crisp, 5 minutes. Flip the fillets and cook for another 2-3 minutes until the flesh is completely opaque.

Step 3

Serve barramundi fillets flesh side down on a plate or serving platter with and divide the fennel and caper dressing between the two servings. Drizzle extra virgin olive oil over top. Garnish with parsley and the reserved fennel fronds.