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Baked fish
49 people liked
This healthy and delicious baked fish is packed with protein and flavour. Serve it with a colourful salad, over rice or cous cous, or some baked or steamed vegetables.
6
Serves
0
Serves of Fruit
(Per Serve)
0.36
Serves of Vegetables
(Per Serve)
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INGREDIENTS:
- 1kg fresh fish fillets (or uncoated frozen fish fillets)
- 1.5 tsp dried oregano
- 1 tsp ground coriander
- 1 tsp sweet paprika
- 8 minced garlic cloves
- 2 medium red capsicums
- 2 shallots
- Fresh basil bunch
- The juice of 1 lemon
- 4 tbsp extra virgin olive oil
METHOD:
- Pat fish fillets dry or defrost frozen fish fillets.
- Cut 10-20 basil leaves into ribbons, slice capsicums, and peel and slice shallots.
- Add oregano, coriander, paprika, garlic, basil, olive oil and lemon juice to a bowl and mix well.
- Place fish into bowl and spoon herb mixture over fillets. Make sure fillets are well-coated. Cover bowl and marinate for up to an hour in the fridge.
- Preheat oven to 215 degree Celsius and line or lightly oil a baking dish.
- Evenly spread capsicum and shallots in the bottom of the baking dish. Place fish fillets on top and pour leftover marinate over it.
- Bake in oven for 15 minutes or until fish is done.
RECIPE NOTES:
Keep it budget-friendly by using uncoated plain frozen fish instead of fresh fish fillets.
NUTRITION: Per Serving
1171
kJ
15.69g
Fat
2.78g
Sat. Fat
4.71g
Carbs
4.07g
Sugars
3.38g
Fibre
28.30g
Protein
143.7mg
Sodium
NUTRITION: Per 100 grams
398
kJ
5.34g
Fat
0.95g
Sat. Fat
1.60g
Carbs
1.39g
Sugars
1.15g
Fibre
9.63g
Protein
48.9mg
Sodium
