Page 27 - IFSO Cookbook 2022 con cover

Macadamia Crusted International
Healthy Recipes Vol. 2

Barramundi Fish with cherry

tomatoes and asparagus Cooking Instructions

Felicity Cohen and the WLSA Dietitian Team 1. Preheat oven to 200°C or 392°F
CEO, WeightLoss Solutions Australia 2. Line a tray with baking paper.
3. Place nuts, garlic, zest, juice and oil in a small food processor and whiz into a coarse
Suitable for both people living with overweight and obesity, and following bariatric surgery paste.
4. Transfer to a bowl and season with salt and pepper, if desired.
5. Finely chop the parsley and chives and stir in.
Preparation 6. Place fish on the tray and press nut mixture on top.

Number of servings: 2 7. Scatter asparagus and cherry tomatoes around the fish and lightly spray with Olive oil.
8. Bake for 15-20 minutes until the crust is golden and the fish is opaque.
Time of preparation: 4. Divide food evenly into 2 and serve each plate with a lemon wedge.
Total 40 minutes
Basic cooking skills required.

Nutritional Analysis Source: FoodWorks
Per Serve
Total Protein Fat Carbohy- Sugars Iron Cal- Fibre
Ingredient weight Kcal (g) (g) drate (g) (mg) cium (g)
Ingredients (g) (g) (mg)
● 2 x 115g (raw weight) Barramundi 115 143.61 22.08 6.10 0 0 0.37 21.85 0
skinless Barramundi Fillet
(or other white fish) fillets Cherry Tomatoes 75 12.43 0.38 0.08 1.65 1.65 0.38 8.25 1.28
● 150g cherry tomatoes
Asparagus 45 9.56 1.13 0.05 0.63 0.63 0.45 4.95 0.99
● 90g fresh asparagus
● 60g unsalted macadamia nuts Macadamia Nuts 30 216.3 2.76 22.2 1.35 0.35 0.54 14.4 1.92
● 2 x 15g lemon wedge to serve Lemon Juice 10.5 2.87 0.06 0.02 0.19 0.19 0.03 2.10 0.26
Nutritional Facts (approximately ¼ of a whole lemon Flat Leaf Parsley 3.5 0.72 0.08 0.01 0.02 0.02 0.18 6.77 0.18
per wedge)
● Calories: 407.5kcal ● (10.5g) 2 Teaspoons freshly squeezed Chives 3.5 0.96 0.05 0.01 0.09 0.09 0.10 3.15 0.16
● Total Protein: 26.6g lemon juice Extra Virgin Olive 2.2 19.36 0 2.20 0 0 0 0 0
Oil
● Carbohydrate: 4.00g ● 7g Flat-Leaf Parsley
Lemon Zest 1 0.96 0.02 0 0 0 0.01 1.34 0.11
● Of which are sugars: 3.94g ● 7g Chives
Garlic 0.75 0.24 0.05 0.02 0.08 0.01 0.01 0.23 0.13
● Fat: 30.67g ● (4.4g) 1 Teaspoon Extra Virgin Olive Oil
● Iron: 2.06mg ● (2g) 1 Teaspoon zest of lemon NOTES: This recipe is based on Australian ingredients of macadamia nuts and Barramundi
● Calcium: 63.04mg ● (1.5g) ½ garlic clove, chopped fish, however is also very versatile. This recipe also works beautifully with other fish
● Fibre: 5.02g ● Spray Extra Virgin Olive Oil types and the nuts may be substituted with cashews if desired.

24 25