Lighting - How much for Plants AND Fish?

Hello,

I've just brought my Ponders in for the winter and I'm wondering about
adding some plants for them. I had intended to get the plants going first,
but the Heron accelerated the move.

I've read various posts on plants, algae, goldfish, lighting, etc. I gather
something around 2 watts per gallon (fluorescent) should be OK for most
plants, but what about the fish? I understand that Goldfish could care less
about the light, other than giving them a light/dark cycle. I know that I
should try to have multiple lights and gradually increase the illumination
(simulated dawn), but is 2 watts per gallon still going to freak them out?

I'd also like to put some of my water hyacinth on the tank, would this be
enough light?