Maple Glazed Baked Salmon

*serves 2 =325 calories per serve 2 tbsp maple syrup 1 tbsp whole grain honey mustard salt and pepper to taste salmon steaks salad of your choice – I used grilled asparagus, spinach leaves, carrot, cucumber, red capsicum, cheddar cheese & cherry tomatoes lemon wedge (optional) 1. Preheat oven to 180 degrees 2. Line oven tray with … Continue reading Maple Glazed Baked Salmon

Sweet Tuna Patties

*makes 12 patties *3 patties= 1 serve =239 calories per serve 1x zucchini, grated 1/2 red onion, diced 1x sweet potato, boiled & mashed 2 tbs coconut oil 3x small tin tuna, in spring water Coconut oil for frying Salt and pepper to taste 1. Prepare above ingredients by grating zucchini, dicing onion and boiling … Continue reading Sweet Tuna Patties

Lemon & Chilli Baked Fish

topped With capsicum, cherry tomatoes & spring onions. Served with grilled eggplant and asparagus spears. *serves 2-3 people can be served with the addition of basmati rice =238 calories per serve 150grams white fish  4x diced cherry tomatoes 30g diced red capsicum 1x spring onion 1/2 eggplant, sliced 3x Asparagus Spears 1/2 lemon, juice only … Continue reading Lemon & Chilli Baked Fish

Miso Salmon & Veg

*serves 4 = 300 calories per serve 2 packets of miso soup 4 salmon fillets soy sauce 2x sweet potatoes 1/8 cup milk sweet chilli sauce 1x small onion 1x large zucchini garlic 3x corn, removed from ear chilli powder salt and pepper to taste 1. Peel and dice sweet potatoes and add to boiling … Continue reading Miso Salmon & Veg

Chilli Tomato Mussels

NUTRITIONAL INFORMATION: 29g protein 8.5g fat 11g carbs 4.5g fibre approx. 300 cals per serve *serves 2-4 olive oil 1 large brown onion, finely chopped 2 garlic cloves, sliced 1 cup dry white wine 800g chunky diced tomatoes 2x chilli peppers, finely sliced 1 tsp sugar 2 tbs tomato paste 2kg mussels, scrubbed and debearded … Continue reading Chilli Tomato Mussels

Baked Fish

*serves 4 =250 calories per serve 4 white fish fillets 100g celery, sliced 1 brown onion, sliced 2x roma tomatoes, diced 2 garlic cloves, minced 1/4 cup wholemeal breadcrumbs mixed herbs, coriander, chilli powder, pepper & salt to taste OPTIONAL: parmesan cheese 1) Preheat the oven to 180 degrees 2) Line oven tray with baking paper 3) Lay fish … Continue reading Baked Fish

Salmon & Green Veg Zoodles.

*serves 2 = 352 calories (16g F | 34g P | 17g C) 250g Tasmanian Salmon, skinless & boneless 100g baby peas 1x zucchini, spirallised 180g Brussels sprouts, quartered 8x cherry tomatoes, halved 100g green beans 30g spinach leaves basil leaves, chopped garlic, minced 1 tsp oil of choice (olive, coconut, cashew etc) Prepare ingredients … Continue reading Salmon & Green Veg Zoodles.


*serves 2 =389 calories per serve (C32g |F15g | P34g) INGREDIENTS: 200g tuna, canned in spring water 120g  Basmati Rice, boiled 100g red peppers, diced 2 cups shredded cabbage/carrot mix 50g onion, diced 50g fresh broccoli, diced 50g fresh green beans, diced garlic 1/4 cup liquid aminos 15mL honey coconut oil 60g raw, unsalted peanut/ … Continue reading TUNA & VEG STIR FRY.

Pan Seared Salmon with Jalapeño & Pineapple Relish.

*serves 2 =240 calories per serve (C25g |F2g | P37g) INGREDIENTS: 1 cup chopped pineapple 1/4 cup finely chopped red onion 1/4 cup finely chopped red bell pepper 1 finely chopped seeded jalapeño pepper 1 tablespoon lemon juice olive oil cooking spray chilli flakes salt & pepper 2x salmon fillets COOKING INSTRUCTIONS: Combine pineapple, onion, red capsicum, jalapeños and … Continue reading Pan Seared Salmon with Jalapeño & Pineapple Relish.

Jalapeno Tuna Quesadillas.

*serves 1 (but big enough for 2) =600 calories per serve (C37g |F20g | P51g) INGREDIENTS: 150g tinned tuna 3x whole wheat wraps 60g capsicum, diced 60g onion, diced 60g tomatoes, diced 60g shredded cheese of choice (I used sharp cheddar) 50g diced jalapeños 1 tablespoon chilli powder or chilli flakes 1 tbsp sugar-free BBQ sauce … Continue reading Jalapeno Tuna Quesadillas.


*makes 12-14 cakes =82 calories per cake (C8g |F1g | P9g) INGREDIENTS: 400g sweet potato 400g tuna in spring water, drained 200g zucchini, grated 200g onion, diced 10g parmesan, grated 25g breadcrumbs 10g wholegrain mustard garlic, minced hot sauce parsley flour to coat Salt & Pepper to taste COOKING INSTRUCTIONS: Peel, dice then boil sweet … Continue reading SWEET POTATO TUNA CAKES

Lemon Pepper Salmon Cakes.

*serves 2 =313 calories per serve (C10.1g |F11.9g | P39.9g) INGREDIENTS: 1/4 cup oats (ground) 1 egg 1 egg white 100g low fat ricotta cheese 100g onion, chopped 250g canned salmon lemon pepper chives salt & pepper to taste COOKING INSTRUCTIONS: Mix all ingredients together in a large bowl If the mixture is too soft, … Continue reading Lemon Pepper Salmon Cakes.