Where Does Your Fish Really Come From?
Living on a great big island surrounded by the sea, I had always assumed the fish sold in Australia would be, well, Australian. If not Australian, perhaps from neighbouring New Zealand?
I was horrified in my local supermarket (the photos are from Coles, but Woolworths was a similar story) to look at the frozen fish on offer – I couldn’t find a single offering of Australian or New Zealand fish! It was also quite hard to even see the origin, as it seemed to be almost hidden on the labelling.
The one pack that had New Zealand fish was “made” in China. I want to eat local fish – and if it’s being shipped halfway around the world (and back) to be “made”, that raises a lot of questions in my mind about the manufacturing process, freshness, control and quality.
The fish in the photo are labelled as being from (or made in) Vietnam, Malaysia, China – or more worryingly just “from local and imported ingredients”. For all the good that last label does, perhaps the local ingredient is the packaging they come in – and imported could mean absolutely anywhere!
Fish is something I’m particularly concerned to source well. After the Fukushima nuclear disaster in Japan, record levels of radiation have been found in local sea life. I just don’t want to eat food that might contain radio active material. A reasonable request?
There are also issues around differing mercury levels in different oceans – and the whole argument around farmed fish and sustainable fish. It is really important to know exactly what you are eating and where it is from.
Ideally we would all catch our own fish, or failing that go to a fish market or monger. But unfortunately, sometimes we’re busy working and need to rely on other sources for our food. For something as simple as fish, I would love to be able to buy local, in my local store – and to be confident about it’s origin, freshness and past!
I’d love to know where you get your fish – and if you’d ever buy frozen? Does the source of your fish worry you, as much as it does me?
How to Choose Better Fish in Australia
If you're trying to eat more consciously, especially within the Paleo framework, fish is one of the most beneficial foods you can include. But that benefit quickly vanishes when the fish you're buying is riddled with unknowns—questionable origins, vague labelling, or long journeys that compromise its quality. So how do you source fish that aligns with both your health values and ethical concerns? Let’s explore the practical steps you can take to ensure you’re choosing better, cleaner, and more sustainable fish.
Understanding Seafood Labelling in Australia
In Australia, labelling laws for seafood are often a source of frustration for consumers. Unlike fresh seafood at a fish market or deli counter, packaged and frozen seafood is not legally required to disclose the country of origin in a clearly visible format. While businesses must include country-of-origin labelling, it’s often in small print or hidden on the back, and processed or mixed-origin products can use vague statements like “local and imported ingredients.” This doesn’t help consumers who want to avoid fish imported from regions with lower safety and environmental standards.
What’s worse is the deliberate opacity in the processing chain. A product might be “caught in New Zealand” but “processed in China,” which raises many questions about how the fish was handled, stored, and altered along the way. If you're buying fish for its health benefits, this convoluted journey could be undermining your intentions.
Why Local and Wild-Caught Really Matters
When it comes to seafood, “local” often means fresher, more transparent, and better regulated. Australia and New Zealand both have strong fisheries management systems and relatively low contamination risks compared to some overseas suppliers. Wild-caught fish from clean waters are less likely to have accumulated heavy metals or environmental toxins like PCBs or dioxins.
Farmed fish, depending on where it's raised, may be fed unnatural diets, treated with antibiotics, and housed in overcrowded conditions. In contrast, locally caught wild fish tend to be richer in omega-3s and free from the harmful additives used in some overseas aquaculture operations.
What to Avoid When Buying Fish
- Generic labelling: Avoid packages that say “from local and imported ingredients.” That’s code for “we don’t want to tell you.”
- Multiple countries listed: If you see two or more countries mentioned, it often means the fish was caught in one country and processed in another, usually to save money.
- “Made in” vs “Product of”: “Made in” often refers to where processing occurred, not where the fish was caught. Always prefer “Product of Australia” when possible.
Best Fish Choices in Australia
If you want to buy smarter, here are some fish varieties that are typically considered safer, more sustainable, and paleo-friendly within Australia:
- Australian wild-caught salmon: While rare, it can occasionally be sourced fresh. More often, opt for wild Alaskan if it's available and clearly labelled.
- Barramundi: A great Aussie favourite, barramundi is often farmed in Australia under higher standards than imports. Look for “Australian-farmed” on the label.
- Flathead and whiting: These are commonly caught in local waters and available fresh at fishmongers or markets.
- Sardines: Small oily fish like sardines are often sustainably caught and have lower mercury levels due to their size and short lifespan. South Australian sardines are particularly good.
Tips for Finding Quality Fish Locally
You don’t always need to shop at a high-end fishmonger to find decent fish. Here are some tips for sourcing better fish even when shopping at mainstream retailers:
- Shop at the deli counter, not the freezer aisle. You can ask questions and usually find more accurate country-of-origin information.
- Check your local farmers’ markets. Coastal regions often have stalls run by local fishermen or co-ops.
- Ask your fishmonger. A good fishmonger will always be upfront about the source and freshness of their stock. If they’re vague, it’s a red flag.
- Read the fine print. Yes, it’s annoying. But turning over the packet might be the only way to find out where the fish truly comes from.
When You Really Need Frozen Fish
Sometimes, frozen is the only option—especially if you live inland or need something that will keep longer. In this case, your best bet is to choose products labelled “wild caught” and “product of Australia or New Zealand.” Avoid fish that’s been breaded, seasoned, or pre-cooked, as these often include processed oils, wheat, and mystery ingredients.
Vacuum-sealed frozen fish with clear catch information can still be a good compromise. Look for packaging that includes the species name, catch method (like line-caught or trawled), and catch area. If it’s MSC (Marine Stewardship Council) certified, that’s another reassuring sign.
The Bigger Picture: Sustainability and Food Sovereignty
Supporting local fisheries is about more than just your health—it’s about sustainability, employment, and reducing your carbon footprint. Buying Australian or New Zealand seafood helps ensure money stays in the local economy, supports responsible environmental practices, and reduces the food miles your dinner travels.
When we outsource food production to countries with looser regulations, we lose control over quality, labour standards, and ecological impacts. Choosing locally caught fish is a small but powerful way to vote with your dollar for a better food system.
Have You Checked Your Own Freezer?
If you're feeling curious, take a look through your freezer or pantry and see where your fish products really come from. You might be surprised how little you know about their origins. Next time you're at the supermarket, make it a point to compare the labels and see just how much information is being kept vague or hidden.
Real food, like fish, should be simple. It should be something we can trace back to its source, something we can feel good about feeding to our families. The next time you’re shopping, consider this: if you wouldn’t drink water from an unlabelled bottle, why eat fish from an untraceable source?
What’s Inside the Paleo Lunch Recipe Book
My Paleo Lunch Recipe Book is now on sale!
With a typical SAD lunch revolving around sandwiches and pasta, a Paleo lunch requires a bit more thought – and is far more rewarding than a refined-carb-heavy sandwich!
I know what it's like to be busy and in need of good Paleo lunch options. I've put this recipe book together, with lots of recipes that can be prepared in advance, to make lunchtimes that bit easier. The book contains recipes for lunches you can make at home and take into work – as well as recipes for lunches when you have a bit more time on your hands.
The book has 92 pages and includes:
- Soups
- Salads
- Paleo “sandwiches”/ wraps/ burger recipes
- Lunches to prepare in advance
- Sauces & dips
- Paleo “noodles”
- and much more!
The recipes contain lots of varied ingredients (that are easy to source), including chicken, beef, fish, seafood, beef, turkey, ham and bacon. There are also some meat -free vegetarian recipes – as well as some featuring fermented foods and offal!
Here are some of the beautiful photos from the book:
At the moment the book is available as an ebook – but the print version is getting closer! As with all of my books, it's available for instant download and comes with a 30 day guarantee. You can pay securely using credit card, debit card or paypal. If you'd like a copy – you can buy it here.
I've created this recipe book for people of any country (being from overseas myself, I know how annoying it is when a recipe book is only in metric or imperial measurements!)
The book is $17, but I offer big discounts if you buy more than one of my recipe books in one transaction – you can find the bulk prices here.
Why a Paleo Lunch Is Worth the Effort
Many people default to the same old sandwich or wrap every lunchtime, often out of habit or convenience. But if you're following a paleo lifestyle—or just trying to eat cleaner, more nourishing food—those options simply don't cut it. They’re often packed with refined grains, processed meats, low-quality fats, and little in the way of genuine nutrition. That’s why having a solid rotation of Paleo-friendly lunch ideas can make all the difference in staying consistent and satisfied throughout your day.
The great thing about Paleo lunches is that they don’t leave you feeling bloated or sluggish like a carb-heavy meal might. Instead, they focus on protein, healthy fats, vegetables, and nutrient-dense ingredients that give you lasting energy and keep your blood sugar stable. Once you make the switch and feel the difference, there’s no going back to uninspired desk lunches.
Meal Prep Made Simple
One of the most common hurdles to sticking with a paleo diet—especially for lunch—is the lack of preparation. That’s where a book like The Paleo Lunch Recipe Book comes in so handy. With recipes that are quick to make and can be prepared ahead of time, you can remove the daily decision fatigue and enjoy nourishing meals without the stress. The book includes batch-friendly ideas that you can make on a Sunday and enjoy all week long, such as hearty soups, roast meat wraps, or grab-and-go noodle jars made with spiralised vegetables.
Ideas for Work Lunches
If you're working in an office or on the go, your lunch needs to be portable, quick to eat, and ideally something that doesn’t require reheating. Think chicken salad stuffed in lettuce cups, zucchini noodle bowls with nut butter dressing, or egg muffins packed with veg and bacon. These types of meals are naturally gluten free, dairy free, and high in protein—making them a perfect choice for busy professionals who want to eat clean without sacrificing flavour or variety.
The recipe book also includes sauces and dips that can elevate simple ingredients, turning even the most basic lunch into something delicious and exciting. A good tahini dressing or avocado lime sauce can completely change how you feel about your midday meal.
When You’ve Got a Bit More Time
Of course, not every lunch is a rushed break between meetings. If you work from home or have a bit more breathing room, there are options in the book for hot meals and freshly prepared dishes that are still paleo-compliant. Think pan-fried salmon with a side of garlic greens, grilled lamb skewers with a tahini drizzle, or slow-cooked pulled pork served in crunchy cabbage leaves. With recipes that range from 10-minute salads to more involved lunch plates, the book offers something for every kind of day.
What Makes This Recipe Book Different?
Unlike some recipe books that cater to one region or measurement system, this book is designed to work for everyone—no matter where you live. Recipes include both metric and imperial measurements, so whether you’re in Sydney or San Francisco, it’s easy to follow along. The ingredients are globally accessible too, and where unusual items are included, there are simple swaps or suggestions to suit what’s local and seasonal to you.
What really sets the book apart is the inclusion of less-common but highly nutritious ingredients like fermented foods and organ meats. If you’re looking to maximise your nutrient intake without spending a fortune on supplements, these types of ingredients can play a huge role in improving gut health, energy levels, and overall wellbeing. Even better, the recipes make these ingredients approachable and delicious—even if you’re new to them.
Vegetarian and Allergy-Friendly Options
While paleo is often associated with meat-heavy meals, this book also includes vegetarian and egg-free recipes to suit different dietary needs. Whether you're cooking for a plant-based friend or simply want to include more vegetables in your diet, the variety in the book ensures you won’t feel limited. Recipes are clearly marked, so it’s easy to pick what works for your preferences or dietary requirements.
Instant Download
If you’re ready to transform your lunch routine, The Paleo Lunch Recipe Book is available as an instant digital download. You can start using it today! The book is affordably priced at $17 AUD, and if you're building your Paleo recipe collection, there are bulk discounts available if you purchase multiple titles together.
Get Inspired for Your Next Meal
Sometimes all it takes to break the cycle of boring lunches is a little inspiration. Whether you’re a full-time paleo eater or just want to clean up your midday meals, this recipe book will give you the tools to eat better, feel fuller for longer, and genuinely enjoy what’s on your plate. With a mix of flavourful, easy-to-prepare recipes and stunning photography to match, it’s a resource you’ll turn to again and again.
Click here to get your copy and start making lunch the best meal of your day.
Raw Chocolate Coconut Macaroons
Let’s face it; sometimes, we all crave a bit of chocolate. Even we Paleo folk have our weaknesses. Fortunately though, our chocolate fixes don’t have to be laden with sugar and dairy. In moderation, raw cacao is extremely healthy, bursting with antioxidants and beneficial phytochemicals. There are loads of different ways you can enjoy it, and for me it's much more delicious than the cheap and nasty stuff people buy stacks of in the supermarket. What better way to enjoy it than as part of some delicious, no bake, easy to make, mini macaroons?
Makes 12
Chocolate Coconut Macaroons Ingredients:
- 1 banana
- ¼ cup Almond Butter
- ¼ cup Coconut oil
- 2 tbsp Maple Syrup
- 5 tbsp raw cacao powder
- 1 ½ cups unsweetened shredded coconut
- ½ tsp vanilla extract (optional)
Chocolate Coconut Macaroons How To:
Cover a flat baking tray with some baking parchment.
Mash the banana in a large bowl. Whisk in the almond butter, coconut oil, maple syrup and vanilla if using to form a paste.
Add the cacao powder to the mix, one spoonful at a time, stirring well.
Stir in the coconut, making sure all the mixture is well combined (I used my hands for this part!). Form the mixture into 12 mini ‘macaron’ shapes, and place on top of the baking parchment.
Leave in the fridge for at least an hour to fully set. If you can’t wait that long, 10 minutes in the freezer is just as good!
Why Raw Cacao Deserves a Place in Your Paleo Pantry
Raw cacao is one of the most nutrient-dense superfoods you can enjoy on a paleo diet. It’s packed with magnesium, iron, potassium, and flavonoids, which help reduce inflammation and support heart and brain health. Unlike processed cocoa powder, raw cacao is cold-pressed and retains its powerful antioxidant properties. It’s a far cry from the overly sweetened, milk-laden chocolate bars you’ll find at the checkout aisle.
In addition to being incredibly rich in micronutrients, raw cacao can elevate your mood by stimulating the release of serotonin and endorphins. No wonder it’s a go-to treat when we’re looking for a little pick-me-up. When combined with healthy fats like coconut oil and almond butter, it becomes a deeply satisfying, nutrient-packed snack that supports your energy without the crash.
Customising Your Chocolate Macaroons
One of the best things about this simple chocolate coconut macaroon recipe is how easy it is to customise. If you like a crunch, try folding in some chopped raw almonds or macadamias before shaping the mixture. Want to increase the protein content? Add a tablespoon of your favourite unflavoured or cacao-flavoured collagen peptides or paleo protein powder. You can even switch out the banana for mashed sweet potato or avocado for a different texture and subtle twist in flavour.
If you're not a fan of maple syrup or want to keep the sugar content as low as possible, you can swap it out for a few drops of pure stevia or monk fruit sweetener. Just be mindful of the total volume and texture, as liquid sweeteners help bind the mixture together. For an extra indulgent twist, melt a few tablespoons of 100% dark chocolate and drizzle over the macaroons just before chilling.
The Perfect Paleo-Friendly Snack
These macaroons tick every box when it comes to snack goals. They’re naturally gluten-free, dairy-free, refined sugar-free and grain-free, and they also happen to be completely raw and vegan-friendly. This makes them suitable for a wide range of dietary needs and preferences. Best of all, they don’t require any baking or cooking—just a bowl, a tray, and a bit of fridge space.
They’re the ideal solution for when you want something sweet without the sugar crash. The healthy fats from coconut oil and almond butter help stabilise your blood sugar, while the banana provides just enough natural sweetness without going overboard. Plus, they’re full of fibre thanks to the shredded coconut, helping to keep you fuller for longer.
Storing and Serving Tips
Once the macaroons have firmed up in the fridge or freezer, you can transfer them to an airtight container. They’ll keep well in the fridge for up to a week, or in the freezer for a month. If storing in the freezer, let them sit out for five minutes before eating so they soften slightly and are easier to bite into.
These macaroons make a perfect after-dinner treat, lunchbox snack, or even a small breakfast bite with a cup of herbal tea. They’re also great to serve at gatherings or events, especially when you want to offer a sweet treat that doesn’t involve refined sugars or flour. For a more festive presentation, roll them in extra coconut flakes, crushed nuts, or a dusting of cacao powder before setting.
More No-Bake Paleo Treat Ideas
If you enjoy these chocolate coconut macaroons, there are plenty more paleo-friendly no-bake treats you can try. Think along the lines of:
- Raw date and nut balls: A blend of dates, walnuts, and cacao for an energy-boosting snack.
- Frozen banana slices dipped in dark chocolate: A simple, refreshing summer treat.
- Avocado chocolate mousse: Blended with cacao powder, a dash of vanilla, and sweetened naturally.
- Homemade paleo fudge: Made with coconut oil, nut butter, and raw cacao—just chill and slice.
All of these ideas follow the same principles: whole, unprocessed ingredients, easy methods, and a big dose of satisfaction without compromising your health goals.
Balancing Treats Within a Paleo Framework
It’s easy to fall into the trap of labelling foods as “good” or “bad,” but within a balanced paleo lifestyle, treats like these macaroons can absolutely have a place. The key is enjoying them mindfully and using high-quality ingredients that nourish your body. When your treat includes healthy fats, fibre, and micronutrients, it’s worlds apart from the ultra-processed confectionery lining store shelves.
In fact, having nourishing sweet options like these can help prevent the kind of intense sugar cravings that lead to bingeing on off-plan foods. When you know you can enjoy a chocolate fix without wrecking your energy levels or digestion, it becomes much easier to stick with your lifestyle over the long term.
Making It a Fun Family Activity
These no-bake macaroons are also a fantastic way to get kids into the kitchen. Since there’s no oven involved and no sharp tools required, younger children can help mash, mix, and shape the ingredients into macaroons. It’s a hands-on activity that teaches real food principles and gets them excited about eating something they helped create.
You can even set up a “build-your-own macaroon” station at a party, where everyone gets to roll their own version and decorate it with toppings like cacao nibs, desiccated coconut, crushed nuts, or even dried berries. It’s messy, fun, and a whole lot more nourishing than packet sweets or conventional baked goods.
Final Thoughts
Raw chocolate coconut macaroons are more than just a treat—they’re a celebration of real food, simplicity, and indulgence without compromise. With wholefood ingredients and no need for an oven, they’re one of the easiest ways to enjoy something sweet that aligns with your paleo values. Whether you keep a batch on hand for busy days or whip them up to impress your friends, these little bites of chocolatey goodness are sure to become a household favourite.
Top 10 Foods to Eat on the Paleo Diet
What do you think are the top ten Paleo foods, and why? Here is my list…
1. Grass fed beef
Good quality grass-fed beef is a great source of protein, omega 3 and many other nutrients. It’s also extremely versatile; grill it, barbeque it, make it into jerky or grind it into mince beef to use in lots of different meals –using the leftover bones to make a nourishing bone broth.
2. Pastured Chicken
Pastured chicken is delicious as the centre of a roast dinner – and the leftovers make beautiful chicken stock. A great protein source, left over chicken is great to snack on, or turn into curries and soup.
3. Bacon
What list of Paleo foods is complete without bacon? You can even use the remaining fat to cook with.
4. Coconut Oil
As well as being a great oil to cook pretty much anything in, this saturated fat is great on it’s own by the spoonful! Coconut oil is also believed to be a great help with dementia and can even be used on your skin.
5. Avocado
Avocado is a perfect fat source and goes with almost anything. You can even cook it, or use it to make a dessert!
6. Eggs
Not only are eggs a great protein source, they are great for making paleo egg fried rice, filling for breakfast – and easy to hard boil in advance to keep peeled in the fridge as a ready snack.
7. Berries
Berries are relatively low in fructose and a great source of antioxidants.
8. Kale
Kale is a true superfood, as it is packed with magnesium, calcium, vitamins A, C and K, lutein, iron and antioxidants. You can even turn it into kale chips!
9. Onions
Onions are a sulphur rich vegetable (which Dr. Terry Walhs considers important enough to eat three cupfuls worth a day) – and just so incredibly versatile. Whether you’re making a stew – or even an omelette, onions will be a great addition.
10. Tomatoes
Tomatoes are a great base for lots of meals – such as beanless chilli – as they lend themselves so readily to sauce.
How to Make the Most of Your Paleo Staples
Now that you’ve seen a solid list of the top 10 Paleo foods, you might be wondering how to incorporate them regularly into your routine without getting stuck in a food rut. The truth is, Paleo is only as repetitive or difficult as you make it. With a bit of planning and creativity, these staple ingredients can easily form the basis of countless meals that are simple, nourishing, and anything but boring.
Batch Cooking and Meal Prep
One of the best ways to stay consistent with your Paleo lifestyle is by embracing batch cooking. Take a few hours at the start of the week to prepare multiple components using your top 10 foods. Grill several portions of grass-fed beef, roast a whole pastured chicken, boil a dozen eggs, and slice a few avocados with lemon juice to slow browning. These elements can then be quickly assembled into lunches and dinners throughout the week.
For instance, grass-fed beef mince can become burgers one night, taco bowls another, and be added to a frittata or soup later in the week. The more you plan, the easier it becomes to avoid relying on off-plan convenience foods when life gets busy.
Pairing Flavours and Textures
The secret to keeping meals exciting lies in pairing contrasting textures and bold flavours. Think crispy bacon crumbled over soft avocado, or juicy roast tomatoes paired with sautéed kale and garlic. Balancing crunchy with creamy, and savoury with sweet (like berries tossed with a squeeze of lime), keeps your meals satisfying and well-rounded.
You can also play around with different cooking methods. Raw kale might not appeal to everyone, but when massaged with olive oil and lemon, or turned into crispy chips, it becomes a completely different experience. Similarly, roasting onions with herbs transforms them into caramelised, flavour-packed additions to any meal.
Smart Paleo Pantry Staples
Keeping a few smart pantry staples on hand makes Paleo cooking faster and easier. Alongside your fresh top 10 ingredients, try to stock:
- Good quality fats: ghee, coconut oil, olive oil, tallow
- Herbs and spices: turmeric, cumin, smoked paprika, cinnamon
- Vinegars and condiments: apple cider vinegar, fish sauce, coconut aminos
- Broths and stocks (ideally homemade or preservative-free)
With these basics, you can transform even the simplest ingredients into exciting, flavourful dishes in under 30 minutes.
Making Paleo Affordable
While high-quality ingredients are always the goal, eating Paleo doesn’t have to break the bank. Buying meat in bulk from a butcher or farm co-op, choosing whole chickens over individual cuts, and opting for in-season produce are all great ways to reduce your food spend without compromising on quality. Offal like liver is not only one of the most nutrient-dense foods available, it’s also incredibly affordable.
Frozen berries and vegetables can also be a budget-conscious choice, especially outside of peak season. Just make sure you read the ingredients—there should be no added sugar, salt, or preservatives.
Eating Paleo On the Go
Staying Paleo when you’re out and about can be challenging if you’re unprepared, but it’s definitely doable. Keep boiled eggs, avocado, and pre-cooked chicken in your fridge to build quick lunchboxes. Carry small portions of nuts or jerky (with no additives) for emergency snacks. If you’re heading to a barbecue or party, bring a salad with avocado and grilled chicken so you know there’s at least one dish you can enjoy without compromise.
When dining out, most restaurants will allow you to substitute sides for a salad or extra vegetables. Choose grilled meats over anything battered or fried, and don’t be afraid to ask questions about cooking oils and hidden sauces.
Beyond Food: The Paleo Lifestyle
While diet is at the core of the Paleo diet, the philosophy extends beyond what you eat. It’s about returning to the lifestyle habits that better support human health—sleep, movement, sunlight, and stress reduction. Prioritising these areas alongside your diet will amplify your results and help you feel your best every day.
Daily walks, getting natural sunlight in the morning, minimising blue light at night, and spending time in nature are all simple Paleo-aligned habits that can improve everything from digestion to mood to sleep quality. Food is just one piece of the picture—but a very powerful one.
Try It Yourself
If you're new to Paleo, start with a few of the top 10 foods listed above and build your meals around them. Focus on simplicity: a few quality ingredients cooked well can be far more satisfying than an elaborate recipe full of substitutes and workarounds. As you become more comfortable, you’ll discover which foods and combinations work best for your body and lifestyle.
There’s no need to overcomplicate things—Paleo is about getting back to basics, enjoying real food, and listening to your body. Whether it’s a sizzling steak, a bowl of chicken soup, or a handful of berries on a hot day, each meal is an opportunity to nourish yourself in the most natural way possible.
So, which of the top 10 Paleo foods do you find yourself using most often? And how do you keep things interesting week after week? I’d love to hear your go-to tips and meal ideas in the comments below.
Do you agree with my list? What would be on your top ten list of Paleo foods?
