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

  1. Prepare rice according to packet instructions.
  2. Preheat oven to 180°C.
  3. Place fish on a sheet of foil and layer onion, tomato, lemon, parsley and chilli. Add pepper to taste.
  4. Wrap the foil around the fish. Place in oven or on the BBQ for 20-25 minutes.
  5. 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.


  • recipe step image
    Prepare rice according to packet instructions.
  • recipe step image
    Place fish on a sheet of foil and layer onion, tomato, lemon, parsley and chilli..
  • recipe step image
    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!

More tips

Nutrition Information

per serving per 100g
Energy 1747 kJ 305 kJ
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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