Healthy Eating Recipes

Herb-Crusted Barramundi with Charred Broccolini

Barramundi is a widely available Australian fish providing high-quality protein and omega-3 fatty acids (EPA and DHA). Research associates regular omega-3 consumption with cardiovascular and cognitive health benefits. Paired with broccolini, this meal delivers protein, healthy fats and important micronutrients including vitamin C, iron and calcium.

Ingredients (Serves 4)

• 4 barramundi fillets (~150 g each)
• 300 g broccolini, trimmed
• 2 tbsp extra-virgin olive oil
• 2 tbsp fresh dill, finely chopped
• 1 tbsp wholegrain mustard
• 1 lemon — zest and juice
• 2 cloves garlic, minced
• Salt and pepper to taste

Method

1. Preheat oven to 190 °C. Mix dill, mustard, lemon zest, garlic and 1 tbsp olive oil. Spread over fillets.
2. Place fillets on a lined tray. Bake 14–16 min until flesh flakes easily.
3. Toss broccolini with remaining oil and a pinch of salt. Char in a hot pan for 3–4 min.
4. Serve fish alongside broccolini. Drizzle with lemon juice.

Roasted Pumpkin & Red Lentil Soup

Red lentils are one of the most nutrient-dense legumes, providing plant-based protein, iron, folate and significant dietary fibre. Combined with butternut pumpkin — rich in beta-carotene and potassium — this soup delivers a balanced vegetarian meal well-suited to Australian autumn and winter produce availability.

Ingredients (Serves 4)

• 500 g butternut pumpkin, cubed
• 1 cup red lentils, rinsed
• 1 brown onion, diced
• 2 cloves garlic, minced
• 1 tsp ground cumin
• ½ tsp ground turmeric
• 4 cups vegetable stock
• 1 tbsp olive oil
• Fresh coriander to garnish

Method

1. Heat oil in a large pot. Sauté onion and garlic 3–4 min until softened.
2. Add cumin and turmeric. Stir 30 seconds until fragrant.
3. Add pumpkin, lentils and stock. Bring to a simmer. Cook 25–30 min until pumpkin is very tender.
4. Blend until smooth (or leave chunky if preferred). Season with salt and pepper.
5. Serve in bowls garnished with coriander. Optionally serve with crusty wholemeal bread.

Mango & Macadamia Breakfast Bowl

This breakfast bowl combines Australian-grown mango and macadamia nuts with Greek yoghurt and oats. Macadamias are rich in monounsaturated fats, and oats provide beta-glucan fibre which may support healthy cholesterol levels according to published research.

Ingredients (Serves 1)

• ½ cup rolled oats
• 150 g natural Greek yoghurt
• ½ fresh mango, sliced
• 20 g macadamia nuts, roughly chopped
• 1 tsp honey (optional)
• 1 tbsp chia seeds

Method

1. Prepare oats as porridge or overnight oats (soak in milk or water overnight).
2. Top with yoghurt, mango slices and macadamia nuts.
3. Scatter chia seeds and drizzle honey if desired.