Healthy Steamed Barramundi Recipe
Ingredients
- 1 cup rice (uncooked)
- 4 barramundi fillets (about 100g each)
- 1 onion, sliced into 0.5 cm rounds
- 2 tomatoes, sliced into 0.5 cm rounds
- 2 lemons, sliced into 0.5 cm rounds
- 1/2 cup parsley, chopped
- 1 red chilli, finely chopped
- to taste pepper
Method
- Prepare rice according to packet instructions.
- Preheat oven to 180°C.
- Place fish on a sheet of foil and layer onion, tomato, lemon, parsley and chilli. Add pepper to taste.
- Wrap the foil around the fish. Place in oven or on the BBQ for 20-25 minutes.
- Serve with rice and a side salad.
Recipe from More Deadly Tucker cookbook (2013), North Metropolitan Health Service © State of Western Australia, reproduced with permission.
-
Prepare rice according to packet instructions. -
Place fish on a sheet of foil and layer onion, tomato, lemon, parsley and chilli.. -
Wrap the foil around the fish and cook in the oven or on the BBQ.
Healthy tip!
Chilli, lemon and herbs add flavour - great alternatives to butter and salt!
Nutrition Information
| per serving | per 100g | |
|---|---|---|
| Energy | 1747 kJ | 305 kJ |
| 418 Cal | 73 Cal | |
| Protein | 31.8 g | 5.6 g |
| Fat, total | 2.6 g | 0.5 g |
| — saturated | 0.5 g | 0.1 g |
| Carbohydrate | 59.7 g | 10.4 g |
| — sugars | 8.5 g | 1.5 g |
| Sodium | 126 mg | 22 mg |
| Fibre | 8.6 g | 1.5 g |
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