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Expert advice & dietitian-approved recipes

e.g. gluten-free low cholesterol recipes, how to lower cholesterol

Fish salsa bake

Hands-on time: 25 mins
Time to make: 1 hr 10 mins
Serving: 4 people

Ratings: 5.0

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Ingredients

Measurements explained

500g baby potatoes, halved
500g pumpkin, cut in chunks
2 courgettezucchiniXszucchini, summer squashX, sliced
1 red onion, quartered
spray oil
4 x 150g firm white fish fillets
Salsa
2 tablespoons lime or lemon juice
3 spring onions, chopped finely
1 red or yellow capsicum, diced
2 tomatoes, diced
¼ teaspoon chilli flakes
½ cup fresh coriandercilantroX

Always check food labels for allergens or trace warnings before buying your ingredients.

Instructions

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1 Preheat oven to 190.C. Place vegetables in a lightly greased baking dish. Spray with oil. Bake for 25 minutes, tossing once.

2 Meanwhile, mix salsa ingredients together and chill. Top vegetables with fish fillets, spray with oil and sprinkle with chilli flakes. Bake for 15-20 more minutes or until the fish is tender.

3 Just before serving top with some salsa.

HFG tip

This recipe is best made in a large, shallow ovenproof dish to ensure even cooking.
It can be prepared in advance, chilled and cooked later. Allow the dish to reach room temperature before baking.

Nutrition info (per serve)

Calories 295 cal

Kilojoules 1240 kJ

Total fat 5 g

Saturated fat 1 g

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Note: This nutrition analysis is a guide only. Nutrition composition will vary depending on the exact ingredients used. See our guides on your optimal daily nutrition intake, and supermarket shopping.

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First published: May 2014

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At healthyfood.com, we make healthy living easier with trusted, evidence-based nutrition advice and inspiring, nutritionist-approved recipes. All content is created by qualified experts and reviewed by accredited dietitians.

Every recipe meets strict nutrition standards aligned with the Australian and New Zealand Dietary Guidelines.