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
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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.
For more healthy recipes and expert diet advice go to www.healthyfood.com
© Healthy Food Guide All rights reserved. Reproduction without written permission prohibited.
© Healthy Food Guide All rights reserved. Reproduction without written permission prohibited.
