Baked Fish

This delicious baked fish is packed with protein and flavour, and a healthier alternative to ‘fish and chips’. Serve this with a colourful salad, or rice paired with baked or steamed vegetables.

Note: allow up to 1 hour of marinading time for the fish

Dairy freeGluten freeNut freeDinner
A baked fish fillet served with vegetables
10 min prep
15 min cook
6 serves
1.4 serves of veg
  • 1kg fresh fish fillets
  • 1.5 tsp dried oregano
  • 1 tsp ground coriander
  • 1 tsp sweet paprika
  • 4 minced garlic cloves
  • 2 medium red capsicums
  • 2 shallots
  • Fresh basil bunch
  • Juice of 1 lemon
  • 4 tbsp olive oil
  1. Pat fish fillets dry.
  2. Cut 10-20 basil leaves into ribbons, slice capsicums, and peel and slice shallots.
  3. In a bowl add oregano, coriander, paprika, garlic, basil, olive oil and lemon juice, mix well.
  4. 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.
  5. Preheat oven to 215°C line a baking dish with baking paper.
  6. Evenly spread capsicum and shallots on the baking dish. Place fish fillets on top and pour leftover marinate over it.
  7. Bake in oven for 15 minutes or until fish is done.

Serving Suggestion: Shallots could be swapped for red onion. Fresh fish fillets can also be swapped for uncoated plain frozen fillets.

Pair the fish with a colourful side salad or serve of wholegrains, such as rice or quinoa, for a balanced meal.

Storage: Baked fish is best enjoyed immediately after preparation.

Kids in the kitchen tips: Depending on your child’s age and skill, they can help measure the ingredients and coat the fish in the spice mix.

Important

When preparing this recipe:

  • Double check the food label ingredient list for any allergens each time you purchase it.
  • Prevent any allergen contamination during preparation, cooking, and serving with proper hygiene and avoiding cross-contact with allergens.

Nutritional Facts

Serving size: 290g Per serving Per 100g
Energy (kJ) 1158 399
Fat (g) 15.6 5.4
Saturated fat (g) 2.8 1.0
Carbohydrates (g) 4.5 1.5
Sugars (g) 4.0 1.4
Fibre (g) 3.0 1.0
Protein (g) 28.2 9.7
Sodium (mg) 143.5 50

Acknowledgement

Health and Wellbeing Queensland

Healthy Eating

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