Barramundi Salad Wrap with Olive Tapenade, Julienne Vegetables and Ricotta
- 8m prep
- Serves 2
-
RECIPE CREATED BY
Team Australis
Ingredients
5
oz
barramundi fillet
patted dry
patted dry
2
multigrain tortilla
or whole wheat
or whole wheat
2
oz
tapenade
split
split
1
teaspoon
crushed red chilli peppers
1
courgette
julienne
julienne
1
yellow squash
julienne
julienne
1
carrot
julienne
julienne
2
oz
red onion
julienne
julienne
1
oz
olive oil
½
oz
lemon juice
1
oz
roasted tomatoes in oil
fresh tomatoes can be substituted
fresh tomatoes can be substituted
Nutrition per serving
| Calories | 533.89kcal | 27% |
|---|---|---|
| Fat | 31.65 | 45% |
| Carbs | 30.76 | 12% |
| Sugars | 10.16 | 11% |
| Protein | 36.48 | 73% |
| Sodium | 708.46mg | 35% |
| Fiber | 8.78 | 31% |
* Percent Daily Values based on a 2,000 calorie diet. View all nutrients
Nutrition per serving
Amount per serving
| Calories | 533.89kcal | 27% |
|---|---|---|
| Fat | 31.65 | 45% |
| Saturated Fat | 4.65 | 23% |
| Monounsaturated Fat | 10.91 | 1091% |
| Polyunsaturated Fat | 2.97 | 297% |
| Carbs | 30.76 | 12% |
| Fiber | 8.78 | 31% |
| Sugars | 10.16 | 11% |
| Protein | 36.48 | 73% |
| Cholesterol | 70.05mg | 23% |
| Sodium | 708.46mg | 35% |
| Calcium | 190.78mg | 24% |
| Magnesium | 43.36mg | 12% |
| Potassium | 698.97mg | 20% |
% Daily Value*
| Iron | 2.8mg | 20% |
|---|---|---|
| Zinc | 0.83mg | 8% |
| Phosphorus | 98.65mg | 14% |
| Vitamin A | 1958.38mkg | 245% |
| Thiamin B1 | 0.12mg | 11% |
| Riboflavin B2 | 0.22mg | 16% |
| Niacin B3 | 1.39mg | 9% |
| Vitamin B6 | 0.37mg | 26% |
| Folic Acid B9 | 62.45mkg | 31% |
| Vitamin B12 | 0mkg | 0% |
| Vitamin C | 44.83mg | 56% |
| Vitamin D | 0mkg | 0% |
| Vitamin E | 2.52mg | 21% |
| Vitamin K | 22.27mkg | 30% |
* Percent Daily Values based on a 2,000 calorie diet.
Health score
High
Medium
Low
9.2
/10
Health score
Health Scores are calculated on a 1-10 scale based on nutrient density and USDA recommendations for a healthy diet. A higher Health Score means healthier food. The value based on impact of more than 28 nutrients, here are the main ones:
Nutrients with positive impact
| Fiber 8.78 | 31% DV |
| Protein 36.48 | 73% DV |
| Calcium 190.78mg | 24% DV |
| Magnesium 43.36mg | 12% DV |
| Potassium 698.97mg | 20% DV |
| Iron 2.8mg | 20% DV |
| Vitamin A 1958.38mkg | 245% DV |
| Vitamin C 44.83mg | 56% DV |
Nutrients with negative impact
| Saturated Fat 4.65 | 23% DV |
| Carbs 30.76 | 12% DV |
| Sugars 10.16 | 11% DV |
| Cholesterol 70.05mg | 23% DV |
| Sodium 708.46mg | 35% DV |
| Glycemic Index | 29 | Low |
|---|---|---|
| Glycemic Load | 9 | Low |
About Glycemic Index
The Glycemic Index (GI) measures how carbohydrates affect your blood glucose levels, helping you choose foods for good health. You need carbs as they break down into glucose and provide fuel for most organs, our brain, and muscles during exercise.
High GI carbs cause blood glucose levels to spike and crash.
Low GI carbs are digested and released slowly for sustained energy.
Glycemic Load (GL)
Glycemic Load combines the quantity and quality (GI) of carbohydrates providing a way to compare blood glucose values of different types and amounts of foods. How high your blood glucose rises and how long it stays high depends on GL. There are three classifications for GL: Low (10 or less), Moderate (11 – 19), and High (20 or more).
Instructions
Step 1
Pre-heat the oven to 375 degrees F (or 350 degrees F convection).
Step 2
In a medium-sized bowl, toss the Barramundi with Herbs de Provence, red pepper flakes, salt, pepper, and half of the olive oil. Make sure that the fish is well-coated.
Step 3
Place the fish onto a baking sheet and roast for 8 minutes or until the fish flakes.
Step 4
While the fish is baking, mix the zucchini, yellow squash, carrot, and red onion with lemon juice. Add the remaining olive oil and tomatoes to the mix as well.
Step 5
When the fish is done, remove it from the oven and break up the portions lightly with a fork.
Step 6
To build the wraps, first spread the tapenade over the tortillas. Then divide the Barramundi pieces and add half to each wrap. Divide and add the vegetables and shaved ricotta salada to each wrap as well.
Step 7
Fold the wrap up and serve.
