Barramundi with Coconut Spinach
14 weeks since first lockdown and I ask myself, are we going into the second wave? Certain areas of the country are reporting higher Covid cases and there is some panic buying in stores again. We are ready! This week’s recipe is relatively new to my repertoire but is super tasty and nutritious. I found it whilst researching the ketogenic diet for a client. The key is to finding the freshest ingredients possible and knowing the source. Enjoy!
Benefits of this recipe:
Barramundi – is a type of sea bass that is packed full of high quality, lean protein and a good level of omega 3 fats (great for brain and cardiovascular health). Just ensure it is from a sustainable, reliable source and is raised in clean, unpolluted water with no growth hormone or antibiotics in its feed. Wild caught is best.
Turmeric - the active compound in turmeric (curcumin) is a potent anti-inflammatory and antioxidant. As it is fat soluble, turmeric is best taken with a good fat to increase absorption. In Ajurvedic medicine, it is used to aid sleep (calming). Turmeric is also well known to aid arthritis, digestion and liver function and reduce blood pressure.
Coconut - Rich in fibre, vitamins B, C and E, copper, iron (red blood cell health), selenium (antioxidant), calcium, magnesium, phosphorous and manganese (bone health). Coconut cream is packed full of medium chain triglycerides and lauric acid which boosts good HDL cholesterol levels. It is made from 4 parts shredded coconut to 1 part water, making it thicker and richer than milk. Coconut cream is fantastic for the ketogenic diet which promotes high fat consumption with moderate protein intake and very low carbohydrates (promoting satiety and weight loss).
Lime juice – is packed full of vitamin C and antioxidants, making it excellent for boosting the immune system and fighting off infections. Limes are also great at increasing iron absorption, promoting healthy skin, reducing blood sugar levels and inhibiting kidney stones (citric acid is a natural inhibitor of kidney stones made of crystallised calcium).
Kale/spinach -both are alkalising and contain good levels of fibre, antioxidants, calcium, iron, potassium, vitamins C and K. Kale contains more vitamin C and K, whereas spinach contains more vitamin A, folate and iron. Best to use a mixture of the two to gain maximum health benefits. Please avoid if sensitive to oxalates.
Ingredients: (serves 4)
4 fresh Barramundi fillets
2 tsp vegetable/peanut oil
1 tsp ground turmeric
½ tsp dried chilli flakes (optional)
280ml can coconut cream
2 tbsps lime juice
1 tbsp fish sauce
1 tbsp rapadura sugar
300g kale/spinach (organic)
¼ cup shredded coconut (organic)
Method:
1. Combine the barramundi, oil, turmeric and chilli flakes, if using, in a large bowl. Season.
2. Heat a large frying pan over medium/high heat. Add the barramundi, skin side down, and cook for 3 minutes. Turn and cook for 2 minutes or until just cooked through. Transfer to a plate and cover to keep warm.
3. Combine the coconut cream, lime juice, fish sauce and sugar in a small bowl.
4. Add the kale/spinach to the frying pan and cook for 1 minute. Add the coconut cream mixture and cook, turning, for 1-2 minutes or until the kale/spinach just wilts and the sauce thickens slightly.
5. Divide the spinach mixture between serving plates. Top with barramundi. Sprinkle with coconut to serve.
