Expert advice & dietitian-approved recipes

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Expert advice & dietitian-approved recipes

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

Italian-style baked fish

Hands-on time: 10 mins
Time to make: 35 mins
Serving: 4 people

Ratings: 3.1

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Ingredients

Measurements explained

4 large (600g) tomatoes, sliced thinly
4 x 150g tarakihi fillets
freshly ground black pepper
1 lemon, juice
4 teaspoons sun-dried tomato pesto
⅓ cup reduced-fat ricotta cheese
½ cup fresh basil, torn
3 tablespoons grated fresh parmesan cheese
¼ cup pine nuts
To serve
¾ cup risoni pasta or other small pasta
300g broccolini
1 ½ cups sliced mushrooms
1 bunch asparagus

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

Instructions

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1 Preheat oven to 180°C. Lightly grease an ovenproof dish. Place half of the tomato slices in the base of dish. Top with fish. Season with pepper and lemon juice.

2 Top each piece of fish with some pesto, ricotta then basil. Finish with remaining tomato slices. Season with pepper once more. Sprinkle with parmesan and pine nuts. Spray with a little oil. Bake for 20-25 minutes.

3 Meanwhile, cook pasta and steam vegetables. Once fish is cooked serve with pasta mixed with steamed vegetables, garnished with basil.

Variations

Make it gluten free: Check pesto is gluten free and use rice instead of risoni.

HFG tip

See How to cook fish for more cooking techniques and recipe ideas.

Nutrition info (per serve)

Calories 465 cal

Kilojoules 1950 kJ

Total fat 14 g

Saturated fat 3 g

Member only

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: Jan 2015

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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.