Upgrade Your Friday Night Dinner with Nutritious Twists on Classic Recipes
Healthy Twists on Classic Friday Night Dinner Recipes

Revamp Your Friday Night Dinner with Healthy Classic Upgrades

From spaghetti bolognese to homemade burgers, certain meals have become beloved staples in households across Australia. However, why not elevate your Friday night dinner experience by incorporating nutritious upgrades to these retro favourites? Nutritionist Sarah Di Lorenzo recently appeared on Sunrise to demonstrate how to give classic recipes a healthy twist without sacrificing flavour.

Healthy Fish Burgers with Homemade Tartare Sauce

This recipe transforms traditional fish burgers into a nutritious delight using firm white fish fillets and a light, homemade tartare sauce.

Ingredients for the Fish Burgers (Serves 4)

  • 4 x 120–150 g firm white fish fillets (such as snapper, barramundi, hoki, or ling)
  • 1 tbsp extra-virgin olive oil
  • 1 tsp smoked paprika
  • 1 tsp garlic powder
  • ½ tsp ground cumin
  • Zest and juice of ½ lemon
  • Salt and pepper to taste

Ingredients for the Healthy Tartare Sauce

  • ½ cup low-fat Greek yoghurt
  • 2 tbsp capers, drained and finely chopped
  • 2 tbsp dill pickles or gherkins, finely chopped
  • 2 tbsp red onion, very finely chopped
  • 2 tbsp fresh parsley or dill, finely chopped
  • 2 tsp lemon juice, plus zest if desired
  • Pinch of salt and black pepper

Ingredients for the Burgers and Fillings

  • 4 wholemeal seeded burger buns
  • 4 leaves crunchy lettuce (cos, iceberg, or baby gem)
  • 1 small cucumber, thinly sliced
  • 1 small tomato, thinly sliced (optional)
  • Extra lemon wedges, to serve

Method

  1. Pat the fish dry with paper towel to ensure it grills rather than steams.
  2. In a shallow dish, whisk together olive oil, smoked paprika, garlic powder, cumin, lemon zest and juice, salt, and pepper.
  3. Add the fillets, coat them well, and marinate for 15–30 minutes in the refrigerator.
  4. In a small bowl, combine Greek yoghurt, capers, pickles, onion, herbs, lemon juice, salt, and pepper. Taste and adjust with more lemon for tang or more herbs for freshness. Chill for at least 15–30 minutes to allow flavours to meld.
  5. Slice the buns and lightly toast the cut sides on a grill or dry pan until just golden. Wholemeal seeded buns add extra fibre and help keep the burger sturdy.
  6. Prepare lettuce, cucumber, and tomato slices for quick assembly once the fish is cooked.
  7. Preheat a barbecue, grill pan, or non-stick skillet to medium-high and lightly oil the grill.
  8. Grill the fish for about 2–3 minutes per side, depending on thickness, until just cooked through and flaky but still moist.
  9. Remove from heat and let it rest for a couple of minutes so it holds together in the bun.
  10. Spread a spoonful of tartare sauce on the base of each toasted bun. Add lettuce, cucumber, and tomato. Place a grilled fish fillet on top, add another spoonful of tartare sauce, and finish with the bun lid.
  11. Serve immediately with extra lemon wedges and any leftover tartare sauce on the side.

Healthy Spaghetti Bolognese with Lentils and Vegetables

This version of spaghetti bolognese incorporates lentils and a variety of vegetables for added nutrition and flavour.

Ingredients

  • 300 g lean beef mince
  • 1 cup cooked brown or green lentils, drained and rinsed if canned
  • 1 medium brown onion, finely diced
  • 2 medium carrots, finely grated
  • 1 medium zucchini, finely grated
  • 1 small red capsicum, finely diced
  • 1 stalk celery, finely diced
  • 1 cup finely chopped mushrooms
  • 1 cup finely grated pumpkin
  • 1–2 handfuls baby spinach, finely chopped
  • 1 tbsp extra-virgin olive oil
  • 2 tbsp tomato paste
  • 1 × 400 g tin crushed tomatoes
  • 1 cup passata
  • ½ cup beef stock
  • 1 tsp dried oregano
  • 1 tsp dried basil or Italian herbs
  • ½ tsp smoked or sweet paprika (optional)
  • Salt and pepper to taste
  • 300–350 g dry pulse spaghetti (lentil, chickpea, or mixed pulses)
  • Grated parmesan or pecorino, to serve (optional)
  • Fresh basil or parsley, chopped, to serve

Method

  1. Dice the onion, capsicum, and celery. Grate the carrots, zucchini, and pumpkin, squeezing out a little liquid from the zucchini if very watery. Finely chop the mushrooms and spinach.
  2. Heat olive oil in a large pan over medium heat. Add onion, capsicum, and celery; cook for 5–7 minutes until softened and lightly golden.
  3. Add garlic if desired and cook for 30–60 seconds until fragrant. Add beef mince, breaking it up, and cook until just browned.
  4. Stir in tomato paste and cook for 1–2 minutes to caramelise slightly. Add carrot, zucchini, pumpkin, and mushrooms; cook for 8–10 minutes, stirring, until the vegetables soften and reduce in volume.
  5. Stir in cooked lentils. Pour in crushed tomatoes, passata, and stock; mix well. Add oregano, basil or Italian herbs, and paprika.
  6. Bring to a gentle simmer, then turn to low and cook for 25–30 minutes, partially covered, stirring occasionally.
  7. In the last few minutes, stir through chopped spinach until just wilted. Taste and season lightly with salt and pepper as needed.
  8. Meanwhile, bring a large pot of water to the boil and lightly salt. Cook pulse spaghetti according to packet directions, checking 1–2 minutes early so it stays al dente. Drain, reserving a small cup of cooking water.
  9. Add drained pulse pasta to the pan of sauce and toss gently to coat, adding a splash of pasta water if desired for a looser consistency.
  10. Serve in warm bowls with a light sprinkle of parmesan or pecorino and fresh basil or parsley on top.

Nachos with Mexican Chicken and Fresh Toppings

This nachos recipe features Mexican-spiced chicken and a variety of fresh vegetables for a balanced and flavourful meal.

Ingredients (Serves 4)

  • 500 g chicken breast, cut into bite-size pieces
  • 1 tbsp extra-virgin olive oil
  • 1 tsp ground cumin
  • 1 tsp smoked paprika
  • 1 tsp mild chilli powder
  • 1 tsp dried oregano
  • ½ tsp garlic powder
  • ½ tsp onion powder
  • Salt and pepper
  • Juice of ½ lime
  • 120–150 g plain corn tortilla chips
  • 1 cup grated cheddar
  • 1 cup cooked corn kernels
  • 1 cup tomato salsa
  • 1 red capsicum, finely diced
  • 1 small zucchini, finely diced
  • 1 small carrot, grated
  • 1 cup baby spinach, roughly chopped
  • ½ cup cooked black beans (optional)
  • 1 medium tomato, diced
  • 1 ripe avocado, diced
  • ¼ small red onion, very finely diced
  • ¼ cup fresh coriander leaves, roughly chopped
  • 2 limes, cut into wedges
  • ¾ cup thick Greek yoghurt
  • Juice of ¼–½ lime
  • Pinch of salt

Method

  1. Prepare the Mexican chicken by combining chicken pieces with olive oil, cumin, smoked paprika, chilli powder, oregano, garlic powder, onion powder, salt, pepper, and lime juice. Cook until done.
  2. Mix Greek yoghurt, lime juice, and salt for the topping; chill until ready to use.
  3. Preheat oven to 190 °C (fan 170 °C). On a large lined tray, toss capsicum, zucchini, and carrot with a small drizzle of olive oil, salt, pepper, and optional cumin or paprika. Roast for 8–10 minutes until just starting to soften.
  4. Push roasted vegetables to the sides or transfer to a bowl. Spread tortilla chips in an even layer on the tray. Spoon half the salsa over the chips.
  5. Scatter cooked chicken, roasted vegetables, corn, and black beans evenly over the chips. Sprinkle chopped spinach on top, then finish with grated cheese.
  6. Bake for 8–12 minutes until cheese is melted and bubbling. Remove from oven and rest for 2–3 minutes.
  7. Scatter fresh tomato, avocado, red onion, and coriander over the top. Dollop or drizzle the lime Greek yoghurt topping, and serve with lime wedges.

These recipes demonstrate how simple swaps and additions can transform classic comfort foods into nutritious, satisfying meals perfect for any Friday night dinner. By incorporating whole ingredients and reducing processed elements, you can enjoy familiar flavours while supporting a healthier lifestyle.