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. Order the More Deadly Tucker cookbook here.
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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!
We are family! Enjoy some quality time together at the dinner table and switch off all other distractions.
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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