Seared Barramundi & Wedges

• 分量: 4 servings
• 調理時間: 30 minutes
• 総時間: 30 minutes

材料

olive oil

4 potato

4 fillets barramundi

1 apple

1 cucumber

1 tsp white wine vinegar

1 bag mixed salad leaves

1 packet dill & parsley mayonnaise

1 sachet Aussie spice blend

2 tsp plain flour (or gluten-free plain flour)

手順

• Preheat oven to 240°C/220°C fan-forced. • Cut potato into wedges. • Place wedges on a lined oven tray. Drizzle with olive oil, season with salt and toss to coat. • Bake until tender, 20-25 minutes. TIP: If your oven tray is crowded, divide the wedges between two trays.

• When the wedges have 15 minutes remaining, combine Aussie spice blend, the flour and a pinch of pepper on a plate. • Press barramundi, skin-side up, into the spice mixture to coat.

• In a medium frying pan, heat a drizzle of olive oil over a medium heat. • Cook barramundi until just cooked through, 3-4 minutes each side (depending on thickness). TIP: Don’t worry if your barramundi gets a little charred. This adds to the flavour! TIP: Barramundi is cooked through when it turns from translucent to white.

• Meanwhile, slice apple into thin sticks. Thinly slice cucumber into half-moons. • In a medium bowl, combine the white wine vinegar and a drizzle of olive oil. Season, then stir to combine.

• In a medium bowl, add mixed salad leaves, apple, cucumber and the dressing. • Toss to combine.

• Divide seared barramundi, wedges and apple salad between plates. • Serve with dill & parsley mayonnaise. Enjoy!

栄養

• サービングサイズ: 518
• 脂肪総量: 31.9 g
• 飽和脂肪: 5.6 g
• ナトリウム: 556 mg
• 炭水化物総量: 35.9 g
• 食物繊維: 5.8 g
• 糖質総量: 14.1 g
• タンパク質: 30.7 g