(Serves 4)

Passionfruit butter

• 80g unsalted butter, softened

• 1 fresh passionfruit, pulp reserved

• 1 teaspoon honey

• 8 thyme sprigs, leaves picked

• Pinch salt

• 4 large potatoes, sliced into rounds

• 3 tablespoon extra virgin olive oil

• 1 teaspoon smoked paprika

• 1 teaspoon dried thyme

• Pinch salt

• 1 medium zucchini, shaved into ribbons

• 1 medium fennel bulb, very thinly sliced (save fronds)

• 2 heirloom tomatoes sliced

• 2 cups mixed lettuce leaves

• 4 tablespoons lemon vinaigrette dressing

• 1 cup semolina

• 500g flathead fillets

• 1 lemon, cut into quarters to serve

1. Make the passionfruit butter

   In a small bowl, combine the softened butter, passionfruit pulp, honey, thyme leaves and salt. Mix until smooth. Scoop onto baking paper and roll into a small log. Refrigerate until firm, then slice into rounds before serving.

2. Prep & par-cook the potatoes

   Preheat oven to 200°C and line a baking tray with baking paper.
   Place potatoes in a pot of cold water, bring to the boil and cook for 8–10 minutes, or until just tender. Drain and cool slightly. Toss with 2 tablespoons olive oil, smoked paprika, dried thyme and a pinch of salt.

3. Roast the potatoes

   Spread potatoes over the lined tray in a single layer. Drizzle with the remaining olive oil and roast for 15–20 minutes, turning once, until golden and crisp.

4. Make the salad

   Just before serving, combine zucchini ribbons, fennel, tomato, lettuce and reserved fennel fronds in a large bowl. Toss gently with the lemon vinaigrette

5. Pan-fry the flathead

   Place semolina on a large plate. Pat flathead fillets dry with paper towel and lightly coat in semolina, shaking off excess. Heat a large frying pan over medium heat with a generous glug of olive oil. Cook fish for 3–4 minutes per side, until golden, crisp and just cooked through.

6. Finish with flavour

   Top each flathead fillet with a round of passionfruit butter so it melts into a glossy, tangy sauce. Serve with roasted potatoes, the fresh zucchini–fennel salad, and lemon wedges on the side.

Snapshot!

This flathead dish delivers 2978kJ with a strong 44g protein, helping slow digestion and support steady blood glucose levels.
Carbohydrates sit at 39g, paired with 8g fibre from vegetables and potatoes to soften the glucose response.
Healthy fats feature prominently (18g MUFA, 3g PUFA), adding flavour and satiety, while sodium remains low at 240mg, keeping the plate balanced without relying on heavy seasoning.

What it means on the plate

Protein leads the way on this plate, supporting fullness and steadier post-meal blood sugar levels, while carbohydrates are present with purpose, coming mainly from whole vegetables rather than refined grains. Fibre and healthy fats work together to slow digestion and help prevent glucose spikes, all wrapped up in bold flavours and generous portions that never feel like “diet food.”

Food group balance → A vegetable-rich plate with a clear protein anchor, light on grains and fruit, showing how balance can be built through proportion rather than restriction.

• Grains 0.1 serves (semolina)

• Vegetables 3 serves (zucchini, fennel, tomato, lettuce & potatoes)

• Fruit 0.05 serves (passionfruit)

• Protein 1.5 serves (flathead)

CWJ Takeaway

This dish is flavour-first, veggie-loaded, protein-anchored, and designed to support blood glucose without taking the joy off the plate.