Healthy Barramundi and Rice Recipe
created by
Cara D. 02/06/2024
"Barramundi carrots and brown rice"
"Well done Cara! The barramundi is a great source of lean protein while the brown rice and carrots add a nice dose of fiber to your meal. Its great to see you consistently making such balanced meal choices. These meals are not only aiding your weight loss journey but also keeping you satiated. Just like your previous meals this one too seems to be well-rounded and in line with your nutrition goals."
See commentsIngredients
- 4 fillets of barramundi (or other lean white fish)
- 2 cups of brown rice
- 4 medium carrots, sliced
- 2 tablespoons olive oil
- 1 teaspoon paprika
- 1 teaspoon garlic powder
- Salt and pepper to taste
- 2 cups of fresh spinach (optional for added fiber)
Instructions
- Cook the brown rice according to package instructions (about 25 minutes).
- While the rice is cooking, preheat the oven to 400°F (200°C).
- In a bowl, toss the sliced carrots with olive oil, paprika, garlic powder, salt, and pepper.
- Spread the seasoned carrots on a baking sheet and roast for 20 minutes, or until tender.
- Season the barramundi fillets with salt and pepper, and place them on a separate baking sheet.
- Bake the barramundi in the oven for 12-15 minutes, or until cooked through and flaky.
- If using spinach, sauté it in a pan with a little olive oil until wilted, about 2-3 minutes.
- Serve the barramundi with brown rice, roasted carrots, and sautéed spinach.
Nutrition Facts
| Nutrition Facts (per serving) | |
|---|---|
| Calories | 350 kcal |
| Protein | 25g |
| Carbohydrates | 45g |
| Fiber | 6g |
| Sugar | 4g |
| Added Sugar | 0g |
| Fat | 10g |
| Saturated Fat | 1.5g |
Health Benefits
Barramundi is a lean source of protein, rich in omega-3 fatty acids, which are beneficial for heart health. Brown rice provides complex carbohydrates and fiber, helping to keep you full longer. Carrots are high in beta-carotene and fiber, while spinach adds additional vitamins and minerals. This dish fits well into Mediterranean and balanced diets, promoting overall health and weight loss. Always consult a healthcare professional if you have specific dietary concerns.
Serving Suggestions
- Pair with a side salad of mixed greens and a light vinaigrette.
- Serve with a glass of infused water (cucumber or lemon) for hydration.
- Garnish with fresh herbs like parsley or cilantro for added flavor.
Recipe Variations and Adjustments
salmon and rice recipe
Substitute barramundi with salmon fillets, keeping the same cooking method and seasonings.
FAQs About This Recipe
Can I use frozen barramundi for this recipe?
Yes, just ensure it is fully thawed before cooking.
What can I use instead of brown rice?
Quinoa or cauliflower rice are great alternatives.
How do I know when the barramundi is cooked?
It should be opaque and flake easily with a fork.
Can I add more vegetables to this dish?
Absolutely! Feel free to add any seasonal vegetables you enjoy.
Is this recipe suitable for meal prep?
Yes, it stores well in the fridge and can be reheated easily.
Allergy & Diet Restrictions
Why We Love This Recipe
We love this Healthy Barramundi and Rice Recipe for its perfect balance of lean protein and fiber-rich ingredients. The barramundi provides a satisfying source of protein, while the brown rice and carrots contribute essential fiber, keeping you full and energized. This meal is not only nutritious but also incredibly easy to prepare, making it ideal for busy days or travel. Enjoy a delicious, guilt-free dish that aligns with your weight loss goals without sacrificing flavor.
Recipe created by Fitmate Coach; inspired by Cara D.. It ensures the ideal combination of ingredients to support weight loss and healthy living.
Comments (2)
"Barramundi carrots and brown rice"
"Well done Cara! The barramundi is a great source of lean protein while the brown rice and carrots add a nice dose of fiber to your meal. Its great to see you consistently making such balanced meal choices. These meals are not only aiding your weight loss journey but also keeping you satiated. Just like your previous meals this one too seems to be well-rounded and in line with your nutrition goals."