Note: Nutritional values are estimates. Consult an accredited practising dietitian for specific needs.
Grilled Ocean Trout with Fennel & Orange Salad
Ocean trout is rich in omega-3 fatty acids, associated with cardiovascular and cognitive benefits. This dish provides protein, healthy fats, vitamin C and fibre.
Ingredients (Serves 4)
- 4 ocean trout fillets (~150 g each)
- 1 large fennel bulb, thinly sliced
- 2 navel oranges, segmented
- 60 g rocket, 2 tbsp olive oil, 1 tbsp lemon juice
Method
- Season trout. Grill 3–4 min per side.
- Toss fennel, orange and rocket with oil and lemon.
- Serve trout on salad.
Approx.: 1,590 kJ (380 kcal) · Protein 34 g · Carbs 12 g · Fat 22 g · Fibre 3 g · Omega-3 ~2 g
Roasted Pumpkin & Chickpea Bowl
Chickpeas provide plant protein, folate and fibre. Combined with butternut pumpkin, this vegetarian bowl suits Australian autumn and winter produce.
Ingredients (Serves 2)
- 400 g pumpkin, 1 can chickpeas, 2 cups spinach
- Paprika, cumin, 2 tbsp tahini, lemon, olive oil, pepitas
Method
- Roast pumpkin and chickpeas at 200°C for 25 min.
- Whisk tahini dressing.
- Assemble bowls with spinach base.
Approx.: 2,080 kJ (497 kcal) · Protein 20 g · Carbs 44 g · Fat 25 g · Fibre 13 g
Mango & Macadamia Breakfast Bowl
Macadamias are rich in monounsaturated fats; oats provide beta-glucan fibre which may support healthy cholesterol levels.
Ingredients (Serves 1)
- ½ cup oats, 150 g yoghurt, ½ mango, 20 g macadamias, 1 tbsp chia
Method
- Prepare oats. Top with yoghurt, mango, nuts and chia.
Approx.: 1,920 kJ (459 kcal) · Protein 18 g · Carbs 48 g · Fat 21 g · Fibre 8 g
Disclaimer: Recipes are general information, not personalised dietary advice.