Baked fish with cucumber salad

Author: Amanda Lennon - Chef, Food Editor

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Serves: 4

Time to make: 40 mins

Ingredients

More weights & measures

¼ cup chopped fresh parsley
1 tablespoon chopped fresh dill
1 tablespoon lemon juice
1 tablespoon reduced-fat spread
4 white fish fillets (about 120g each), we used red cod
8 potatoes (about 70g each), boiled
3 Lebanese cucumbers, halved lengthwise, sliced
1 tablespoon baby capers, rinsed
½ small red onion, finely chopped
2 teaspoons chopped fresh dill
1 tablespoon olive oil
2 tablespoons white wine vinegar

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Instructions

1 Preheat oven to 200°C. Cut 4 pieces of baking paper into 30 x 30cm squares. In a bowl, combine herbs, juice and spread until you have a paste.

2 Place each piece of fish on a square of baking paper. Spread with herb paste, then fold up to seal. Place parcels onto a baking tray. Bake for 15 minutes, or until fish is cooked.

3 Combine cucumber, capers, onion and dill. Whisk oil with vinegar, then toss through salad. Serve with fish and potatoes.

HFG tip

Gurnard, cod and terakihi are ideal fish choices.

Nutrition Info (per serve)

Calories 294cal

Kilojoules 1230kJ

Protein 28.3g

Total fat 9.4g

–Saturated fat 2.1g

Carbohydrates 24.4g

–Sugars 3g

Dietary fibre 2.8g

Sodium 180mg

Calcium 60mg

Iron 2.2mg

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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