A light, high‑protein dinner built around flaky white fish, roasted vegetables and a bright lemon‑herb dressing. Easy to digest, low‑fat, and perfect for evenings when you want something clean, filling and simple.
Prep time: 10 mins Cook time: 15–20 mins Serves: 1
Ingredients
For the fish:
- 150–200 g white fish (barramundi, snapper, cod or basa)
- 1 tsp olive oil
- 1 tsp garlic powder
- 1 tsp sweet paprika
- ½ tsp dried oregano
- Salt and pepper
- Lemon wedge (to serve)
For the bowl:
- 150 g roasted pumpkin (or any pumpkin)
- ½ cup cherry tomatoes
- ½ cup steamed green beans or broccolini
- Fresh parsley (optional)
For the dressing:
- 1 tbsp olive oil
- Juice of ½ lemon
- 1 tsp dijon mustard
- ½ tsp garlic powder
- Salt and pepper
Method
- Prep pumpkin: Use pre‑roasted pumpkin from your weekly batch. Reheat in a pan until warm and slightly caramelised.
- Cook fish: Pat fish dry. Season with garlic powder, paprika, oregano, salt and pepper. Heat olive oil in a pan and cook 3–4 mins each side until flaky and golden.
- Prep veggies: Halve cherry tomatoes. Steam green beans or broccolini until tender.
- Make dressing: Whisk olive oil, lemon juice, dijon, garlic powder, salt and pepper.
- Assemble: Add pumpkin, tomatoes and greens to a bowl. Top with the cooked fish. Drizzle dressing over and finish with fresh parsley and a squeeze of lemon.
Notes
- Swap white fish for salmon if you want higher fats.
- Add rice or quinoa if you need more carbs.
- Great low‑fat, high‑protein dinner option for cutting phases.
- Works well as meal prep — fish reheats nicely in a pan.
Ready to make a change? We are here to help.
If you’re training hard but not seeing results, it’s not about doing more. It’s about doing the right things consistently.
At Authentic Personal Training in Crows Nest, we help you align your training, nutrition and recovery so results actually happen.
Start with our 3 sessions for $30 intro offer and we’ll show you exactly what’s been holding you back.
Follow us on Facebook for tips, client results and updates: