This is a great heart healthy dish which looks very colourful and is very suitable to be served to the family or even at a dinner party. While this recipe is high in fat, it is from the “good fats”, the heart healthy omega-3 essential fatty acids.

A great summer dish, but equally it works well in winter. Ensure to get wild ocean trout, as that type of trout is more flavoursome than farmed trout.

Nutrition rundown

• High-protein, nutrient-dense meal thanks to ocean trout and peas — excellent for satiety and muscle support
• Strong omega-3 fat profile from trout, with moderate total fat overall
• Very high fibre (over 50% DV) from sweet potatoes, peas and spinach — gut-friendly and blood-sugar stabilising
• Sodium remains moderate, assuming reduced-salt stock and light seasoning
• Naturally occurring sugars only, no added sugars
• Excellent source of vitamin A (beta-carotene) from orange sweet potatoes and spinach, supporting immune function, skin integrity and eye health.
• Very rich in vitamin K1 from English spinach, essential for proper blood clotting and bone mineralisation.
• High in potassium from sweet potatoes and peas, helping regulate blood pressure and support heart rhythm.
• Strong magnesium contribution, supporting muscle recovery, nerve signalling and energy production.
• Contains significant iron, particularly from spinach and trout, aiding oxygen transport and reducing fatigue risk.
• Provides folate (vitamin B9) from peas and spinach, important for cell repair and DNA synthesis.
• Naturally high in antioxidants, including carotenoids (sweet potato), lutein (spinach) and astaxanthin (ocean trout), which help reduce oxidative stress.
• Balanced glycaemic profile where fibre, protein and fat work together to slow glucose absorption despite the carbohydrate content.
• Supports anti-inflammatory pathways due to omega-3 fatty acids combined with antioxidant-rich vegetables.
• Good source of selenium from trout, supporting thyroid function and immune defence.
• Naturally gluten-free meal, suitable for coeliac or gluten-sensitive diets (as the stock is home-made).
• Provides complete protein as trout contains all the essential amino acids required for tissue repair and enzyme production.
• Moderate cholesterol counterbalanced with omega-3 fatty acids (EPA and DHA), which support heart health and reduce triglycerides

Ingredients

• 4 ocean trout fillets (180g each), skinned and bones removed
• 800g orange sweet potatoes, cut into 3cm pieces
• 500ml chicken stock
• 1kg peas
• Extra virgin, cold pressed olive oil
• 2 bunches English spinach

Method

1. Place sweet potatoes on an oven tray and brush them with a little olive oil.
2. Roast the sweet potatoes in a medium-hot oven at 200°C for about 30 minutes or until just browned and tender.
3. Add chicken stock to a large saucepan and bring to the boil.
4. Add peas and cook uncovered over medium heat, for about 10 minutes or until they are tender.
5. Mash the peas with a potato masher in the pan until they are coarsely crushed and season with salt and pepper to taste.
6. Brush the skinned side of the ocean trout with olive oil and sprinkle some salt on both sides of the trout.
7. Add the trout to a frying pan over high heat and cook each side for about 5 minutes or until slightly pink in the middle.
8. Meanwhile, place the spinach in a large saucepan and add a 1-2 tablespoon of water.
9. Cook the spinach in a saucepan over medium heat until it has just wilted.
10. Drain and rinse the spinach under cold water and squeeze out the water.
11. Return the spinach to the saucepan, season with salt and pepper to taste and toss over high heat with some olive oil.
12. Spoon wilted spinach in equal portions on the 4 plates.
13. Top with the mushy peas and add the ocean trout on top.
14. Add the roasted sweet potatoes on the side and serve warm.

Nutrition information

The % daily values are based on a diet of 2000 calories per day
These are approximate values.

This recipe is fresh, light and very easy to prepare and is very high in dietary fibre, very low in fat, but high in the heart-healthy omega-3 fatty acids and is full of antioxidants, vitamins and minerals.

You can substitute the sardines with salmon or tuna instead of the sardines if desired.

Nutrition rundown

• Excellent source of complete protein, delivering nearly half of daily needs per serve.
• Rich in omega-3 fatty acids from sardines, supporting heart and brain health.
• Provides over one-third of daily fibre, promoting gut health and satiety.
• Strong source of iron and plant-based protein from mixed beans and spinach.
• High in vitamin C from capsicum, tomatoes and lemon juice, supporting immunity.
• Good source of vitamin A and antioxidants from red capsicum and spinach.
• Sardines provide significant calcium (if bones included) for bone strength.
• Contains natural potassium from beans and vegetables for blood pressure balance.
• Low sodium content using whole vegetables.
• Provides steady energy due to combination of complex carbohydrates + protein + healthy fats.
• Naturally gluten-free and rich in phytonutrients from colourful vegetables.
• Balanced macronutrient profile suitable for a Mediterranean-style eating pattern.
• Supports blood sugar stability due to fibre and protein combination.
• Contains small amounts of vitamin E and polyphenols from olive oil and balsamic vinegar.
• Offers anti-inflammatory compounds from omega-3s and plant antioxidants.

Ingredients

• 1 can organic mixed beans (400g)
• Small bunch organic baby spinach leaves shredded (about 50g, 1/2 packet)
• 12 organic cherry tomatoes cut in half
• 1 organic cucumber, cut in half and chopped
• 1 organic red pepper (capsicum) chopped into 2cm pieces
• 2 tins (106g each) sardines (you can use tuna, salmon, mackerel instead)
• 2 Tbsp balsamic vinegar
• 1 Tspn extra virgin olive oil
• 1/2 Tspn salt
• 1 Tspn lemon juice

Method

1. Cut up the cherry tomatoes and place into a large bowl.
2. Cut the capsicum into small pieces (about 2cm) and add to the bowl.
3. Wash and drain the baby spinach leaves and shred into the bowl.
4. Cut the cucumber in half, diagonally, then slice and add into the bowl.
5. Drain and wash the beans in a small bowl and add to the lager bowl with the rest of the ingredients.
6. Drain the sardines and chop them into smaller bits and add to the bowl.
7. Add the salt, balsamic vinegar and olive oil and toss the salad.
8. Add the salad to each plate in equal portions.

Nutrition information

The % daily values are based on a diet of 2000 calories per day
These are approximate values.

A really delicious snapper recipe with basil sauce. The quinoa is fragrant and perfectly complements the snapper fish. This recipe is gluten-free, relatively low in calories, rich in protein, low in fat and is really nutritious.

While most of the calories from this recipe come from the fat in the snapper, it is a good fat and very healthy. It is full of omega3 fatty acids, which are very beneficial for your heart. It’s relatively low in cholesterol, saturated fat and sodium and very high in protein. For more fibre, add more vegetables, for example, a side salad or lightly steamed vegetables.

Nutrition rundown

• High-quality lean protein is excellent for muscle repair, satiety and metabolic support, while remaining relatively low in saturated fat.
• Rich in heart-healthy monounsaturated fats like olive oil, as they provide beneficial fats that support cardiovascular health and help reduce inflammation.
• Moderate calorie density which are balanced enough for a main meal without being heavy or excessive.
• Low saturated fat keeps heart-health profile favourable despite added olive oil.
• Naturally low sodium is ideal for blood pressure management when salt is kept minimal.
• Good fibre content from quinoa and snow peas, supporting digestive health and gut microbiome balance.
• Low sugar which come naturally from vegetables, with no added sweeteners.
• Complex carbohydrates as quinoa provides slow-releasing energy and helps stabilise blood glucose levels.
• Rich in antioxidants and phytonutrients – basil, coriander and snow peas contribute vitamin C, flavonoids and anti-inflammatory compounds.
• Source of essential minerals – snapper provides selenium and phosphorus, while quinoa contributes magnesium and iron.

Ingredients – snapper

• 140g x 4 wild snapper fillet
• 3 tablespoon olive oil
• 1 cup basil – roughly chopped
• 1/2 cup coriander – roughly chopped
• 2 cups snow peas, cut in half, julienne style
• Salt and pepper to taste
• Lemon wedges

Ingredients – quinoa

• 1/2 cup quinoa
• 1/4 teaspoon ground coriander
• 1/4 teaspoon ground cumin
• 1/2 teaspoon sweet paprika
• Pinch of salt

Method – quinoa

1. Wash the quinoa under cold water and use a sieve to strain the water without losing the seeds.
2. Add the quinoa, ground coriander, ground cumin, ground sweet paprika and salt to 1.5 cups of cold water in a pot and bring to the boil.
3. Once the quinoa has come to the boil, lower the heat and simmer for about 10 minutes, or until completely cooked through.
4. Strain the water (if there is any left) and set aside.

Method – basil snapper

1. Cut the snapper fillets to smaller sizes, if they have not already been cut to size.
2. Add oil to the pan and turn heat to medium-high.
3. Roughly cut the basil and set aside.
4. Add the snapper to the hot pain and cook on each side for about 5-7 minutes.
5. As the fish is cooking, near the end of cooking each side, add the basil to the fish.
6. Once the fish is cooked, served each fillet on top of the cooked quinoa and add cooked basil on top. Serve with some of the snow peas and coriander and some lemon.

Nutrition information

The % daily values are based on a diet of 2000 calories per day
These are approximate values.

This delicious tuna salad is simple delicious. It is high in omega-3 fatty acids, vitamins, minerals and antioxidants. The balsamic vinegar and olive oil dressing is light in flavour and light in calories. Eat this regularly eaten for good heart health.

Nutrition rundown

• Protein-dense thanks to tuna – excellent for satiety and muscle repair.
• Healthy fats dominate (olive oil + avocado), with saturated fat staying reasonable.
• High fibre from vegetables, avocado and leafy greens (over half daily needs).
• Naturally low sugar, mostly from tomatoes and capsicum.
• Sodium is moderate, mainly from tuna and added salt, which is easy to reduce if needed.
• Rich in omega-3 fatty acids – tuna provides marine omega-3s (EPA and DHA), which support heart health, brain function and healthy inflammation balance.
• Loaded with antioxidants – the tomatoes and capsicums supply lycopene and vitamin C, while leafy greens add beta-carotene and polyphenols that help combat oxidative stress.
• Supports blood sugar stability – the combination of fibre, protein and healthy fats slows digestion, helping prevent energy crashes.
• High in potassium – avocado, spinach and vegetables contribute potassium, which supports healthy blood pressure regulation.
• Naturally low in refined carbohydrates – with no processed grains or added sugars, this meal supports metabolic health and steady insulin response.
• Hydrating and nutrient-dense – high water content from cucumber, lettuce and tomatoes adds volume and fullness without excessive calories.

Ingredients

• 1 can tinned tuna (in water)
• 1/2 cucumber
• 1/2 avocado
• 1/2 red capsicum
• 1/2 green capsicum
• 1/2 cup lightly cooked green beans cut into 5cm pieces
• Lettuce leaves,
• Baby spinach leaves
• 2 tomatoes
• Balsamic vinegar
• Olive Oil
• Salt, to taste
• Parsley, for decoration
• Lemon, cut in wedges

Method

1. Drain tuna from can and add to large bowl
2. Slice or chop capsicum and add to bowl
3. Shred lettuce leaves and baby spinach and add to bowl
4. Cut avocado & tomatoes into small chunks and add to bowl
5. Slice cucumber and add to bowl
6. Add balsamic vinegar, olive oil and salt to taste
7. Mix all the ingredients together, so they are coated with the dressing
8. Serve immediately with some of the parsley and lemon wedges

Nutrition information

The % daily values are based on a diet of 2000 calories per day
These are approximate values.