Healthy Eating Recipes

Grilled Ocean Trout with Fennel & Orange Salad

Ocean trout is an Australian-farmed fish rich in omega-3 fatty acids, associated in research with cardiovascular and cognitive health benefits. Paired with fennel and orange, 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 leaves
• 2 tbsp extra-virgin olive oil
• 1 tbsp lemon juice
• Salt and pepper

Method

1. Season trout. Grill skin-side down 3–4 min, flip, cook 2–3 min until flesh flakes.
2. Toss fennel, orange and rocket with oil and lemon juice.
3. Serve trout on salad.

Roasted Pumpkin & Chickpea Bowl

Chickpeas provide plant protein, folate and fibre. Combined with butternut pumpkin — rich in beta-carotene and potassium — this vegetarian bowl suits Australian autumn and winter produce availability and aligns with the Dietary Guidelines' emphasis on legumes.

Ingredients (Serves 2)

• 400 g butternut pumpkin, cubed
• 1 can (400 g) chickpeas, drained
• 2 cups baby spinach
• 1 tsp smoked paprika, 1 tsp cumin
• 2 tbsp tahini, 1 tbsp lemon juice
• 2 tbsp olive oil
• 30 g pepitas

Method

1. Preheat 200 °C. Toss pumpkin and chickpeas with oil, spices, salt. Roast 25 min.
2. Whisk tahini, lemon juice and 2 tbsp water.
3. Divide spinach between bowls, top with roasted mixture, drizzle tahini, scatter pepitas.

Mango & Macadamia Breakfast Bowl

Australian mango and macadamia nuts combined with Greek yoghurt and oats. Macadamias are rich in monounsaturated fats; 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, chopped
• 1 tbsp chia seeds

Method

1. Prepare oats as porridge or overnight oats.
2. Top with yoghurt, mango, macadamias and chia.