Pan-fried Barramundi with Garlic Cheese Béchamel

Barramundi is the best fish available around these parts.

I still hope to catch some next Wet.  This fillet was bought. At great expense I might add.

I decided to pan-fry my fish in lemon infused virgin olive oil, and to have just a hint of garlic in the cheese sauce.  I have never tried a cheese sauce with fish before.  It works.


  • 1 Frozen barramundi fillet thawed in the refrigerator and brought to room temperature half an hour before cooking
  • Béchamel – Basic recipe HERE.   In this one I used dried parsley,  a little garlic, a little mustard powder, a good pinch of curry powder, and half a cup of grated cheese
  • Lemon infused olive oil
  • Salt and pepper


  1. Make the Béchamel
  2. salt and pepper the fish
  3. Heat the oil and sear the fish on both sides, turn off the heat and allow the fillet to cook through, turning once or twice.  Fish should not be overcooked.


Served with cauliflower and broccoli, because that is what I had on hand, thanks to emus.



About Uisce úr

Though I am old with wandering Through hollow lands and hilly lands, I will find out where she has gone, And kiss her lips and take her hands; And walk among long dappled grass, And pluck till time and times are done, The silver apples of the moon, The golden apples of the sun.
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2 Responses to Pan-fried Barramundi with Garlic Cheese Béchamel

  1. That barramundi looks pretty good. I’ve tried it recently but was not impressed with the small frozen farm-raised fillets I could get. Fresh caught or at least big frozen fillets seem the way to go. That sauce looks good enough to drink out of a mug!

  2. Pingback: Food for Emu Chicks | Through Hollow Lands and Hilly Lands

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