Estimated Nutrition (whole recipe, rough)
What these numbers assume — 21 portions →
| Ingredient | Portion assumed | kcal |
|---|---|---|
| Coconut | 1/2 cup shredded (40g) | 283 |
| Salmon | 100g cooked | 208 |
| Milk | 1 cup (244ml) whole | 149 |
| Butter | 1 tbsp (14g) | 102 |
| Broccoli | 1 cup chopped (156g) | 55 |
| Onion | 1 medium (110g) | 44 |
| Lime | juice of 1 lime (44ml) | 11 |
| Bok Choy | 1 cup (70g) | 9 |
| Chili | 1 tsp (2.7g) | 8 |
| Almond | 1 almond (1.2g) | 7 |
| Celery | 1 stalk (40g) | 6 |
| Black Pepper | 1 tsp ground (2.3g) | 6 |
| Garlic | 1 clove (3g) | 4 |
| Dill | 5 sprigs fresh (1g) / 1 tsp dried | 4 |
| Thyme | 1 tsp dried (1.4g) | 4 |
| Rosemary | 1 tsp dried (1.2g) | 4 |
| Vinegar | 1 tbsp (15ml) distilled | 3 |
| Bay Leaf | 1 leaf (0.6g) | 2 |
| Capers | 1 tbsp (9g) drained | 2 |
| Parsley | 1 tbsp chopped fresh (3.8g) | 1 |
| Salt | 1 tsp (6g) | 0 |
Totals for the whole recipe, adding one typical portion per ingredient — listed above. Quantities in the recipe are not counted, so this is a rough guide only — not suitable for medical or dietary planning.
Ingredients
- fish
- 100gm barramundi
- 5gm dried coconut
- 5gm sliced almonds
- 30gm bok choy
- 10ml lime juice
- cauliflower
- 20gm nuwara eliya Cauliflower
- 30ml milk (1 plain packet Ambewella)
- 5gm bombay onion
- 5gm garlic
- 5gm [[celery]
- 5gm Bay leaf
- Café de Paris butter
- 3gm anchovies
- 3gm garlic
- 3gm cajun spice mix
- 3gm Gherkins
- 3gm dill
- 3gm thyme
- 3gm parsley
- 3gm rosemary
- 3gm ground paprika
- 3gm ground black pepper
- 3gm chili powder
- 3gm capers in vinegar
- 25gm butter
- salt to taste
Directions
Clean and fillet the barramundi
Season with salt, pepper and lime juice
Heat a non-stick pan with some oil and slowly cook the fish on both sides
Mix the almond and coconut, crush, and apply on top of the fish.
Place fish in an oven for 5 minutes at 180 degrees Celsius
Boil and blanch the bok choy
Then saute it with some chopped garlic
Boil the cauliflower and make the puree using the listed ingredients
Mix together all of the ingredients for the café de Paris butter
Neatly arrange on a plate and serve
Category:Main Dish Seafood Recipes
Category:Fish Recipes
Category:Sri Lankan Recipes
Category:Barramundi Recipes
Category:Bok choy Recipes
Category:Coconut Recipes
Category:Almond Recipes
Category:Lime juice Recipes
Category:Cauliflower Recipes
Category:Celery Recipes
Category:Onion Recipes
Category:Garlic Recipes
Category:Bay Leaf Recipes
Category:Anchovy Recipes
Category:Pickle Recipes
Category:Dill Recipes
Category:Thyme Recipes
Category:Parsley Recipes
Category:Rosemary Recipes
Category:Paprika Recipes
Category:Black pepper Recipes
Category:Chili powder Recipes
Category:Caper Recipes
Category:Flavored butter Recipes