Barramundi Salad Wrap with Olive Tapenade, Julienne Vegetables and Ricotta

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Barramundi Salad Wrap with Olive Tapenade, Julienne Vegetables and Ricotta

  • 8m prep
  • Serves 2

Ingredients

5 oz barramundi fillet
patted dry
2 multigrain tortilla
or whole wheat
2 oz tapenade
split
1 teaspoon crushed red chilli peppers
1 courgette
julienne
1 yellow squash
julienne
1 carrot
julienne
2 oz red onion
julienne
1 oz olive oil
½ oz lemon juice
1 oz roasted tomatoes in oil
fresh tomatoes can be substituted
Servings

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.
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Ingredients

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Heat a tablespoon of butter and a tablespoon of olive oil in a large pan. Wait until the pan is hot and the butter has fully melted.

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