We just love this recipe – Parmesan crusted barramundi – perfect for a family dinner or even for entertaining!
The Heart Foundation recommends 2-3 fish meals per week in order to meet our omega-3 requirements. By swapping red meat or poultry for fish, you will also reduce your saturated fat and dietary cholesterol intake – it’s a win win!
You can use any type of fish you like here, even the much cheaper basa fillets
(Serves 4)
Per serve: 390cal/44.0g protein/ 20.1g carbohydrate/ 13.8g fat
Ingredients
- ¾ cup grated Parmesan cheese
- 2 teaspoons paprika
- 1 tablespoon chopped fresh parsley
- 1 tablespoon extra virgin olive oil
- 4 barramundi fillets, or any firm white fish (about 150g each, or 600g in total)
- 2 cups chopped sweet potato
- 2 cups chopped white potato
- 50ml unsweetened almond milk
- 300g broccolini
- 300g green beans
- Salt and pepper
Directions
- Preheat the oven to 200. Line a baking sheet with baking paper or foil.
- In a shallow bowl, mix together the Parmesan, paprika, and parsley. Drizzle the barramundi with olive oil (rubbing it into the front and back of the fillet), then rub top flesh (not the skin) in the cheese mixture, pressing it in lightly with your fingers. Transfer to the baking sheet. Top fishwith any leftover cheese mixture. Bake until the fish is cooked in the thickest part, approx 15 minutes.
- Meanwhile, boil or steam potatoes for 8 minutes approx., until tender, then mash together with milk, salt and pepper.
- Boil or steam the green vegetables for approx. 3 minutes, or until cooked to your liking
- Serve fish with the mashed potatoes and greens
