This month’s recipe is a brilliant Mediterranean lemon fish meal that makes a perfect dinner. The best parts of this recipe: it’s low in fat, low in sodium and high in protein. What does not show up in the nutritional information is how delicious this is, great flavour with a bit of zest added from the olives, capers and lemon. Serves 4.

Nutritional information

 Energy: 1820 kJ
 Fat: 4 g (1 g saturated fat)
 Carbs: 55 g
 Protein: 41 g
 Sodium: 276 mg
 Fibre: 4.5 g
 Sugars: 3 g


 2 ½ cups rotini or farfalle pasta
 cooking oil spray
 4 x 150 g barramundi fillets
 1 lemon, juiced (inc. zest)
 1 tbsp. capers
 12 pitted kalamata olives, halved
 1 tbsp. chopped parsley
 250 g green beans, steamed


1. Cook pasta and drain.

2. Spray frying pan with oil and heat on high. Cook fish 2-3 minutes per side, until mostly cooked through.

3. Pour lemon juice over fish, simmer for 4-5 minutes to reduce slightly. Add zest, capers and olives, heat mixture through. Top with parsley, serve with pasta and beans.

Leave a Reply