(Serves 4)

• 1 teaspoon sumac

• 1 tablespoon red wine vinegar

• 2 tablespoons extra virgin olive oil, plus 1 extra

• 4 large slices watermelon, thinly sliced

• 1 bunch radish, thinly sliced

• ¼ bunch mint, leaves picked and roughly chopped

• 4 150g barramundi fillets, skin on

• Pinch salt

• 250g microwaveable brown rice and quinoa packets

• 1 cup light Greek yoghurt

• 1 lemon, zested and juiced

1. Make the Salad

   In a medium bowl, whisk together sumac, red wine vinegar, and 2 tablespoons olive oil to form a dressing.
   Add the sliced watermelon, radish, and chopped mint. Toss gently to coat and set aside to marinate while you cook the fish.

2. Cook the Barramundi

   Pat the skin of each barramundi fillet dry with paper towel, this helps achieve crispy skin. Heat the remaining 1 tablespoon of olive oil in a large non-stick frypan over medium heat. Place the barramundi fillets in the pan, skin-side down, and cook for 3–4 minutes until the skin is golden and crisp.
   Season the flesh side lightly with salt, then turn and cook for another 3–4 minutes or until just cooked through. Remove from the heat and allow to rest for a couple of minutes.

3. Make the Lemon Yoghurt

   In a small bowl, combine the yoghurt, lemon juice, and zest.Mix until smooth and creamy. Adjust with a splash of water if you prefer a thinner drizzle.

4. Heat the Grains

   Warm the brown rice and quinoa mix according to packet instructions. Fluff with a fork before serving.

5. Serve It Up!

   Spoon lemon yoghurt across each plate as a base. Top with a scoop of brown rice and quinoa, followed by the watermelon and radish salad. Finish with the crispy-skinned barramundi. Add an extra pinch of sumac or a drizzle of olive oil if you’d like a little extra shine.

Snapshot!

Each serve brings around 2300 kJ, which makes it a light but satisfying main meal, plenty of energy for the day, without feeling heavy. With 31 g of protein, it hits that sweet spot for supporting muscle health while staying kidney-friendly in early–mid CKD stages.

The 30 g of total fat comes mainly from olive oil and fish, delivering a lovely balance of good fats, 16 g monounsaturated and 4 g polyunsaturated, both known to support heart and kidney health. There’s just 6 g of saturated fat, showing that the richness comes from quality ingredients, not cream or butter.

35 g of carbohydrate keeps the energy steady, while 6 g of fibre helps keep you feeling fuller and supports gut health. Natural sugars (18 g) come mostly from watermelon, a reminder that fruit brings colour and nutrients, not just sweetness.

And with only 229 mg of sodium, flavour comes from lemon, mint, and sumac, not salt. Potassium (933 mg) and phosphorus (433 mg) sit comfortably within a kidney-conscious range, keeping this dish safe and balanced for early to mid CKD stages.

What it means on the plate

This dish has all the good stuff, a balance of lean protein, good fats, and smart carbs that keep your body nourished and your kidneys happy.

You’re getting just the right amount of protein to support muscle health without putting extra strain on the kidneys.
The fats come mainly from olive oil and fish, giving you plenty of heart-healthy goodness while keeping saturated fat low.

The brown rice and quinoa add smart, slow-release energy plus a little fibre to keep your gut ticking along.
And with only 229 mg of sodium and moderate potassium (933 mg), it’s light on salt but big on flavour thanks to lemon, mint, and sumac.

All up, it’s a colourful, nourishing plate that’s balanced for kidney and heart health and a great example of mindful, Mediterranean-style eating.

Food group balance → Together, these foods create a colourful, nutrient-diverse plate, rich in unsaturated fats, antioxidants, and lean protein, with a healthy dose of fibre and hydration.

• Grains 1.5 serves (Brown rice & quinoa mix)

• Fruit 0.6 serves (Watermelon)

• Vegetables 0.3 serves (Radish & mint)

• Protein 1 serve (Barramundi fillet)

• Dairy 0.5 serves (Light Greek yoghurt)

CWJ Takeaway

Fresh, light and kidney-friendly, this plate balances nourishment with joy. With gentle protein, good fats, smart carbs and vibrant produce, it’s a delicious example of mindful eating that supports both kidney and heart health.