Fish Recipe – Baked Mulloway with Vegetables & White Bean Salad

This fish (I have used Mulloway here) recipe is a practical example of  simple method to have you protein and fiber and keep the calories under control. Mulloway is one of the leanest, highest-quality protein sources available and at 30g of protein per serve, it does the hard work of keeping you full and preserving muscle while your body is in a calorie deficit. Remember, protein isn’t just a gym thing. It’s what keeps you satisfied after a meal, reduces the urge to snack two hours later, and supports all the strength gains we talked about earlier in this newsletter.
The cannellini beans and vegetables bring 14g of fibre, right in the sweet spot we’re aiming for. Fibre slows digestion, stabilises blood sugar, and is one of the most underrated tools for managing hunger day to day. It’s also what makes this meal genuinely filling at under 600 kcal, rather than just technically low in calories. Bon Appetite !

Ingredients (serves 2):

Fish & Marinade

  • Mulloway fillets — 300g
  • Extra virgin olive oil — 15ml
  • Garlic, minced, Lemon juice, Lemon zest
  • Dried oregano, Dried thyme
  • Salt, Black pepper

Roasted Vegetables

  • Zucchini, sliced — 150g
  • Cherry tomatoes, halved — 150g
  • Red capsicum, sliced — 120g
  • Red onion, sliced — 80g

White Bean Salad

  • Cannellini beans, canned & drained — 200g
  • Baby spinach — 60g
  • Flat-leaf parsley, chopped — 10g
  • Capers — 10g

Method

Method

  1. Preheat oven to 200°C. Combine garlic, lemon juice, lemon zest, oregano, thyme, and half the olive oil in a small bowl to make a marinade.
  2. Coat mulloway fillets in half the marinade. Set aside to rest for 10 minutes.
  3. Toss zucchini, cherry tomatoes, capsicum, and red onion with the remaining olive oil, salt, and pepper. Spread across a lined baking tray and roast for 15 minutes.
  4. Push vegetables to the sides of the tray and place mulloway fillets in the centre. Spoon remaining marinade over the fish. Return to oven for 14–16 minutes until fish flakes easily and vegetables are caramelised at the edges.
  5. While the fish finishes, toss cannellini beans with spinach, parsley, capers, a squeeze of lemon, salt, and pepper. Let sit for a few minutes.
  6. Spoon white bean salad onto each plate, add roasted vegetables, and place mulloway alongside. Finish with fresh parsley and a final squeeze of lemon.

Approximate Nutrition:
565 kcal | Protein: 30g | Carbs: 36g | Fat: 13g | Fibre: 14g