Herb-Baked Barramundi with Greens
475 kcal · 35 g protein · 32 g carbs · 18 g fat · 30 min
Ingredients
- 150 g barramundi fillet
- 150 g sweet potato, cubed
- 80 g broccolini
- 1 tbsp olive oil, mixed herbs, lemon wedge
Method
Roast sweet potato at 200 °C for 15 min. Season fish with herbs and salt, add to the tray with broccolini and remaining oil. Bake another 12–14 min until fish flakes easily. Serve with lemon.
Cinnamon Oat Bowl with Banana
330 kcal · 10 g protein · 48 g carbs · 11 g fat · 8 min
Ingredients
- 45 g rolled oats
- 200 ml water + 50 ml milk
- 1 medium banana, sliced
- 15 g walnuts, ½ tsp cinnamon
Method
Cook oats with water and milk over medium heat for 4–5 min, stirring regularly. Transfer to a bowl, top with banana, walnuts and cinnamon. Add a drizzle of honey if desired.
Mixed Berry Protein Smoothie
275 kcal · 20 g protein · 30 g carbs · 7 g fat · 5 min
Ingredients
- 1 cup frozen mixed berries
- 200 ml unsweetened almond milk
- 25 g protein powder (plain whey or plant-based)
- 1 tbsp natural peanut butter
- ½ frozen banana
Method
Add all ingredients to a blender. Blend on high for 60–90 seconds until smooth. Adjust thickness with more milk or ice. Best consumed immediately.
Seasonal tip: Use stone fruit in summer and stewed apple in winter for variety without losing nutritional balance. Australian farmers' markets are an excellent source of fresh, seasonal produce.
Disclaimer: Nutritional values are approximate estimates. Actual figures depend on brands, preparation methods and portion sizes. These are general recipe suggestions, not personalised dietary advice. Consult an Accredited Practising Dietitian for individual guidance.