Healthy Eating Recipes

Pan-Seared Barramundi with Citrus Salad

Barramundi is a widely available Australian fish providing high-quality protein and omega-3 fatty acids (EPA and DHA). Paired with a citrus-dressed salad, this meal delivers a balance of protein, healthy fats, fibre and micronutrients.

Ingredients (Serves 4)

• 4 barramundi fillets (~150 g each)
• 2 tablespoons extra-virgin olive oil
• 1 orange, segmented; juice reserved
• 1 grapefruit, segmented
• 1 avocado, sliced
• 80 g mixed salad leaves (rocket, spinach, watercress)
• ¼ red onion, thinly sliced
• 2 tablespoons pepitas (pumpkin seeds)
• Salt and pepper to taste

Method

1. Pat barramundi dry and season with salt and pepper.
2. Heat 1 tablespoon olive oil in a non-stick pan over medium-high heat. Cook fillets skin-side down for 3 minutes, flip, and cook a further 2–3 minutes until flesh flakes easily.
3. In a bowl, combine salad leaves, citrus segments, avocado and red onion.
4. Whisk remaining olive oil with reserved orange juice. Drizzle over salad and toss gently.
5. Plate fish alongside salad and scatter pepitas on top.

Roasted Cauliflower & Chickpea Bowl

This plant-based bowl combines roasted vegetables with legumes for a meal rich in dietary fibre, plant protein and B-group vitamins. Chickpeas are a good source of folate and iron for those following a predominantly plant-based diet.

Ingredients (Serves 2)

• ½ head cauliflower, cut into florets
• 1 can (400 g) chickpeas, drained and rinsed
• 1 sweet potato, cubed
• 2 tablespoons olive oil
• 1 teaspoon smoked paprika
• 1 teaspoon ground cumin
• 80 g baby spinach
• 2 tablespoons tahini
• 1 tablespoon lemon juice
• 1 tablespoon water

Method

1. Preheat oven to 200 °C. Toss cauliflower, sweet potato and chickpeas with olive oil, paprika, cumin, salt and pepper. Spread on a lined tray.
2. Roast for 25–30 minutes, turning once, until vegetables are golden and tender.
3. Whisk tahini, lemon juice and water until smooth.
4. Divide spinach between bowls, top with roasted mixture and drizzle with tahini dressing.

Berry & Oat Breakfast Smoothie

A whole-food smoothie combining oats, berries and dairy or plant milk. Oats provide beta-glucan fibre, which may support healthy cholesterol levels according to published research. Berries are rich in anthocyanins and vitamin C.

Ingredients (Serves 1)

• ½ cup rolled oats
• 1 cup frozen mixed berries
• 1 small banana
• 200 ml milk or unsweetened plant milk
• 1 tablespoon natural Greek yoghurt
• 1 teaspoon honey (optional)

Method

1. Place all ingredients in a blender.
2. Blend on high for 60–90 seconds until smooth.
3. Pour and serve immediately for optimal nutrient retention.