Fish salsa bake
Serves: 4
Time to make: 1 hr 10 mins
Hands-on time: 25 mins
Total cost: $18.40 / $4.60 per serve
(at time of publication)
Ingredients
- 500g baby potatoes, halved
- 500g pumpkin, cut in chunks
- 2 courgettes, 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 coriander
Instructions
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 295cal
-
Kilojoules 1240kJ
-
Protein 33g
-
Total fat 5g
-
–Saturated fat 1g
-
Carbohydrates 30g
-
–Sugars 11g
-
Dietary fibre 7g
-
Sodium 120mg
-
Calcium 100mg
-
Iron 2.5mg
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.
Photographer: Devin Hart
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© Healthy Life media Limited. All rights reserved. Reproduction without written permission prohibited.
© Healthy Life media Limited. All rights reserved. Reproduction without written permission prohibited.
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