Summer fish bake
Serves: 4
Time to make: 30 mins
Total cost: $23.60 / $5.90 per serve
(at time of publication)
Ingredients
- oil spray
- ½ quantity BBQ vegetable basic mix
- 4 x 100g white fish fillets
- 4 teaspoons pesto
- 2 cups spinach
- ½ cup grated reduced-fat cheddar cheese
- 1 cup steamed green beans, sliced or 1 bunch asparagus
- 300g cooked spaghetti pasta
Instructions
1 Preheat oven to 190ºC. Lightly grease a baking dish with oil. Place half BBQ vegetables in the base of dish. Add fish. Top each with some pesto.
2 Scatter over spinach, the remaining BBQ vegetables and top with cheese. Bake for 20 minutes or until fish is cooked. Serve with beans and spaghetti.
Variations
Make it gluten free: Check pesto is gluten free and use gluten-free pasta.
Nutrition Info (per serve)
Kilojoules 2260kJ
Calories 540cal
Protein 40g
Total fat 17g
–Saturated fat 6g
Carbohydrates 55g
–Sugars 7g
Dietary fibre 7g
Sodium 300mg
Calcium 400mg
Iron 3mg
Note: Nutrition composition will vary depending on the exact ingredients used. For a guide to purchasing healthier packaged goods and general grocery items see here.
Photographer: Melanie Jenkins
For more healthy recipes and expert diet advice go to www.healthyfood.com
© Healthy Life media Limited. All rights reserved. Reproduction without written permission prohibited.
© Healthy Life media Limited. All rights reserved. Reproduction without written permission prohibited.
This site complies with the HONcode standard for trustworthy health information
