Minus 500

Minus 500

This Week's Minus-500 Calorie Dinner 

~ Investing in Yourself ~

 

Sourdough Crumbed Barramundi with a Fresh Lemon-Basil Sauce and side of Roasted Baby Carrots & Broccolini

Packed with protein, fibre and nutrients! ONLY using organic and whole ingredients.

 

Ingredients 

  • 2x Bunches of Baby Carrots / 1x Bag of Carrots
  • 2x Bunches Broccolini / 1x Broccoli
  • 1x TBSP Fresh Lemon Juice 
  • 1x Garlic Clove
  • 2 TBSP Fresh Basil
  • Pinch of Pink Himalayan Salt
  • Pinch of Freshly Ground Black Pepper
  • 3x Barramundi Fillets (100–120 g each)
  • ½ Cup Chobani Protein Plain Greek Yoghurt
  • 1x Pasture-Raised Egg
  • 100g / 2 Slices of Sourdough Bread
  • 30g Bob's Red Mill Gluten Free 1:1 Baking Flour
  • 1 TBSP Organic Low-Sodium Chicken Stock (E.g. Maggie Beer)
  • ½ tsp Dried Basil
  • ½ tsp Onion Powder
  • ½ tsp Garlic Powder
  • Extra Virgin Olive Oil Spray

Optional

  • Extra fresh basil for garnish
  • Extra lemon wedges for serving
  • Extra Salt and Pepper for seasoning 

 

Lemon Basil Sauce

Add: Protein Greek Yoghurt, Fresh Lemon juice, Garlic Clove, Organic Low-Sodium Chicken Broth, Chopped Fresh Basil, Pinch of Salt and Pepper to a blender and blend until combined (set aside / keep in fridge until ready to serve).

 

Crumb 

Preheat oven to 200 Degrees Celsius, lightly pulse sourdough bread in blender until they become thick coarse breadcrumbs. Pour out onto a tray and spray the crumbs with Extra Virgin Olive Oil Spray while shaking the pan. Place in oven for 5-6 minutes / until golden and slightly crispy. Set aside in bowl to coat fish. 

 

Vegetables 

Bring a pot of salted water to boil. Boil the carrots for 8 minutes - add broccoli and boil together for a further 7 minutes (total cook time 15 mins). 

Once done, drain all vegetables.

Set broccolini aside until ready to serve. 

Place carrots on a baking tray, sprayed with Extra Virgin Olive Oil and roast at 200 Degrees Celsius for 30 mins or until soft.

 

Fish

Pat both sides of each fillet as dry as possible using paper towel. 

Preheat oven to 190 degrees Celsius. 

 

Prepare Flour Mix 

Combine: GF flour, Dried Basil, Onion Powder, Garlic Powder, Pinch of Salt & Pepper in small bowl and mix. Sprinkle the flour mixture over each side of the fish to coat until all flour is used up.

Use an egg brush to coat both sides of the fish with egg wash.

Press homemade breadcrumbs onto fish (on both sides) & then place on oven tray. Spray with Extra Virgin Olive Oil Spray and place into your preheated oven at 190 degrees Celsius for 25 minutes (turning over halfway). 

 

Serve

With drizzle of sauce, vegetables and a Fresh Lemon Wedge plus Extra Salt and Pepper to season.

 

Macros 

375 kcal | 37.5g protein | 47.3g carbs | 5.8g fat | 9g fibre |

 

Servings 

This recipe makes 3 servings + is best when made fresh!