avec medley de légumes et sauce sauge-oignon
Dans ce repas d’hiver, le medley de carottes, de courges et de pommes rôties accompagne à merveille le barramundi onctueux. Couronnez le tout généreusement de sauce sauge-oignon! « Faible en calories » est fondé sur un calcul de la quantité de kilocalories par portion.
Allergens
Utensils
Tags
Barramundi
282 g
Pomme Gala
1 unit
Carotte
170 g
Courge musquée, en dés
170 g
Concentré de bouillon de légumes
2 unit
Oignon jaune
113 g
Sauge
7 g
Gousses d'ail
2 unit
Beurre non salé
0.5 tbsp
Huile
2 tbsp
Sel
0.125 tsp
Poivre
0.125 tsp
Before starting, preheat the oven to 450°F. Wash and dry all produce. Core, then cut apple into 1/2-inch pieces. Peel, then cut carrots into 1/4-inch rounds. Add carrots, squash, apples and 1 tbsp oil (dbl for 4 ppl) to a parchment-lined baking sheet. Season with salt and pepper, then toss to combine. Roast in the middle of the oven, tossing halfway through, until golden brown, 21-23 min.
While veggies roast, peel, then cut onion into 1/4-inch slices. Strip sage leaves from stems, then finely chop. Peel, then mince or grate garlic. Pat barramundi dry with paper towels. Season with salt and pepper.
Heat a large non-stick pan with 1 tbsp oil (dbl for 4 ppl) over medium-high heat. When hot, add barramundi to the pan, skin-side down. Cook until skin is crispy, 4-5 min. Flip and cook until barramundi is opaque and cooked through, 2-3 min.**
While barramundi cooks, heat a small pot over medium-high heat. When hot, add 1/2 tbsp butter (dbl for 4 ppl), then onions and sage. Season with salt and pepper. Cook, stirring often, until onions are golden-brown, 4-5 min.
Add garlic, broth concentrates and 3/4 cup water (dbl for 4 ppl) to the pot with onions. Cook, stirring often, until gravy thickens slightly, 3-4 min.
Divide veggie medley between plates. Top with barramundi, then spoon gravy over top.
470
kcal
Calories
23
g
Fat
6
g
Saturated Fat
39
g
Carbohydrate
22
g
Sugar
6
g
Dietary Fiber
30
g
Protein
80
mg
Cholesterol
620
mg
Sodium
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