Baked fish with crispy rice and veggies

Serves 5


  • 4-5x 150g white fish fillets

  • 1x 400g can of lentils (drained and rinsed)

  • 1x 250g microwave pack of brown rice or quinoa blend

  • 250g punnet cherry tomatoes

  • 1x bunch of broccolini

  • 1/2 cup frozen green peas

  • 1x bunch of asparagus

  • 2x large zucchini

  • 1x small red onion (optional)

  • 4-5 cups baby spinach and rocket

  • Herbs and spices - rosemary, paprika, basil, turmeric, ginger, garlic, etc

  • 1 tbsp. extra virgin olive oil

  • t tsp. lemon zest

  • Balsamic vinegar

How to prepare and bake?

  • Preheat oven to 180°C.

  • Place brown rice and lentils (drained and rinsed) into a baking tray and arrange so it covers the bottom of the pan

  • Dice cherry tomatoes and onion and keep asparagus and broccoli long - arrange all the veggies across the rice and lentil base + the fish fillets across the top

  • Dress with olive oil, garlic, lemon and herbs and spices of your choice

  • Bake for 15-20 minutes or until the flesh is flaky and cooked through the middle of each fillet

  • Serve with rocket/spinach and spiralled zucchini as a side salad with balsamic vinegar

Nutritional Benefits!

  • High source of dietary fibre and prebiotic fibre!

  • Rich in antioxidants from the array of coloured vegetables

  • Great source of protein (both animal and plant-based!)

Inspired by: Aimee, Lane Cove, Wahroonga, Hunters Hill Dietitian


Veggie Muffins

It's official. We struggle to get enough veggies in our day, everyday! My new favourite past time has been trialling inventive snacks that I can pass on to our lovely clients. Oh...and that I can also indulge in myself! Whilst enjoying a Friday night in recently and enjoying some 90's smash hits after a busy work week, I discovered these. Enjoy, Ash xx

Makes: 12


100g semidried tomatoes or grilled capsicum

2 cups wholemeal raising flour

1 large zucchini, grated

1 large carrot, grated

1/2 cup spring onions finely sliced

1/2 cup coarsely grated cheese (You're choice)

1/2 cup skim milk

3 eggs, lightly whisked

60g olive oil margarine

1/2 tsp paprika

1/2 tsp dried basil

Shake of salt


Preheat oven to 180 degrees. Spray 12 medium muffin pans with oil to grease. Literally throw all ingredients into a big bowl whilst dancing to Michael Jackson and combine well. 

Spoon the mixture into prepared tins and bake in the pre-heated oven for 20 minutes until golden and cooked through. Transfer to a wire rack to cool.


Energy: 140 calories/588kJ, Protein 6.6g, Carbs 16.3 (1 diabetic exchange), Fat 5.4g

As a lighter snack have one of these with a cup of tea. For a bit more protein eat your muffin with a 250mL cup of coffee, glass of milk or chai for a snack worth about 220-250 calories/924-1050kJ kilojoules.

Suggestions: Heat in the microwave, especially during these cooler winter months!