Like most people, I probably don’t eat as much fish as I should. A single serving of fish provides up to 60% of your daily protein needs, it’s lower in fat and calories than meat and can be a great source of omega-3’s. The fish I like most is salmon, but I also love Australian favourite: barramundi! Today I’m sharing one of my own easy healthy recipes with you. This superb yet simple dish perfectly combines the great tastes of Australian barramundi, zucchini and carrot, mixed with delicious and healthy brown rice.
1 skinless barramundi fillets
1 tsp extra virgin olive oil
1 tbs plain flour
- 1 tsp lemon juice
1/2 cup of brown rice
1 carrot, grated
1 small courgette (zucchini), grated – my TEFAL Fresh Express came in very handy
1 onion, finely chopped
1 small glove of garlic, finely chopped
Fresh ginger, grated (optional)
1 tbs soy sauce
2 tsp extra virgin olive oil
Fresh coriander leaves (optional), for garnish – I use the ones from my very own herb garden
1. Cook rice and transfer to a bowl. Leave it cool down for a few hours.
2. Heat olive oil in a frying pan over high heat. Add onion, cook until brown.
3. Add ginger and garlic and fry till fragrant
4. Add grated carrot and grated courgette, stir and cook for 3 or 4 minutes minutes
5. Stir in the cooked rice and fry for 2-3 minutes or until rice is heated through
6. Add soy sauce and stir for another minute
For the Fish
7. Slightly coat the barramundi fillet with plain flour. Shake off any excess flour.
8. Heat olive oil in a frying pan over medium heat, add barramundi and cook for 4-5 minutes on each side or until cooked through. Season with black pepper and lemon juice and serve!
According to the Organisation for Economic Co-operation and Development (OECD), the average world fish consumption is 17 kg/year (live weight equivalent). In 2008-2009, fish accounted for about 15.7% of world population intake of animal protein and 6.1% of all protein consumed.
How often do you eat fish?
What is your favourite fish?