Thursday, 11 December 2008

Pan Fried Barramundi

After the great seafood I had a the aussieBum Christmas party I decided to give you a taste of a classical meal that with some modifications can fit into a healthy, nutritious and tasty eating plan. Pan fried fish battered in bread crumbs and parmesan cheese.

After the 90's low fat hype many people stayed away from fat all together which is equally as bad as eating too much. A general guideline is to eat as many grams fat as body weight in kilos. Make sure that the fat you eat comes from good sources such as nuts, seeds, avocado, fatty fish and most vegetable oils. Avocado oil which I use in this recipe is not only healthy but also add some lime flavor to the fish.

Parmesan Battered Barramundi With Taste of Lime (3 Port)
Per Serve: 469 Cal, 18g Fat (3g saturated), 36g Carbohydrate, 40g Protein

430g Barramundi fillets
120g Large Prawns (Tails on)
30g Bread crumbs
15g Finely grated Parmesan cheese
4 Tsp Avocado oil with lime infusion

300g Cocktail potatos
450g Baby Carrots
Lemon and Fresh Dill

Boil the potato until tender. Use a steamer to steam the carrots on top of the potatoes for the last 10 minutes. Pour of the water and spray lightly with olive oil spray, then add some salt. Meanwhile the potato and carrot are cooking prepare the fish.

Clean the fillets and pat them dry with paper towels. Grate the parmesan cheese with a microplane and mix with bread crumbs, salt and pepper. Turn the fish into the mixture and let rest on a dry plate. Butterfly the prawns (Cut lengthwise over the back, halfway through) and turn these in the mixture as well.

Add half the avocado oil in a good teflon coated frying pan and fry the barramundi on medium heat until golden. As you flip the fish add the second half of the avocado oil and fry equally golden. Turn up the heat and fry the prawns until they curl up nicely and turn golden. Make sure not to over cook the prawns.

Place the boiled cocktail potatoes and the carrots onto the plate, top with the barramundi and fried prawns. Finish of the meal with a slice of lemon and fresh dill.

Simple, nutritious and divine...

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