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Baked Fish with Homemade Salsa

As well as having a “meat-free day” every week, Michael and I are also trying to have a “fish and/or seafood day” too – partly to mix things up in our diets but also because there’s a lot of evidence out there that eating fish is good for you. The fact that well cooked, good quality fish tastes nice is a bonus – though as I’ve said before my younger self wouldn’t have agreed with you on that front! In trying to add variety to what we eat and not cook another Prawn Risotto, as much as I love them, I got a little creative and created a recipe that brought together many different ideas I’ve accumulated in recent weeks – Baked Fish with Homemade Salsa.

This is a pretty simple and straightforward dish – lightly seasoned fillets of white fish baked on top of a tomato and onion sauce. Nothing complex and in fairness nothing groundbreaking, but for the me what makes it work is the mixture of spices and other flavours. A hint of lime zest in the spice rub for the fish really brought out a freshness to its flavour. The dash of cider vinegar and lime juice in the salsa stopped it from being too heavy and sweet.  It’s those little details that take something from merely OK into “I’d have that again” territory.

On top of that it’s also healthy. Served with some simple oven-baked potatoes and a green salad, as I did here, this is a filling meal without being too heavy. I’m sure that if you were really watching the calories you could swap out the oils for a low-fat cooking spray and reduce the sugar. but frankly this is so good as it is I’d be happy to make a concession somewhere else instead.

Baked Fish with Homemade Salsa

for the Salsa

  • 1 tbsp Olive Oil
  • 1 medium Red Onion (coarsely chopped)
  • 300 g Tomatoes (deseeded and roughly chopped)
  • 1 tbsp Tomato Purée
  • 2 cloves Garlic (finely chopped)
  • 1 tsp Jalapeno Peppers (finely chopped)
  • 1 tbsp Cider Vinegar
  • 2 tsp Sugar
  • 1 tsp Fresh Oregano Leaves (roughly chopped)
  • ½ tsp Sea Salt flakes
  • 1 pinch Freshly Ground Black Pepper
  • 1 tbsp Fresh Lime Juice
  • Small Handful Fresh Coriander (chopped)

for the Fish

  • 2 Fillets of White Fish (I used Basa) (around 120-140g each)
  • 1 tbsp Olive Oil
  • ½ tsp Smoked Paprika
  • ½ tsp Cumin
  • ¼ tsp Sea Salt Flakes
  • 1 pinch Freshly Ground Black Pepper
  • 1 Lime (zested)

Make the Salsa

  1. Heat the olive oil in a medium frying pan over a moderate heat. Add the onions and sauté for 5-10 minutes until starting to soften and go translucent.

  2. Add in the remaining salsa ingredients and stir throughly. Cook for a further 10 minutes, stirring as needed, until the tomatoes have softened and the sauce has thickened.

  3. When cooked, remove from the heat and stir through the lime juice and coriander.

Assemble the Dish

  1. Pre-heat the oven to 180°C

  2. Rub the fish fillets with the olive oil. Combine the seasoning ingredients then rub over the fish, making sure both sides are well coated.

  3. Spread the salsa over the bottom of a deep oven-proof dish, then lay the fish over the top.

  4. Put into the oven and bake for 10-12 ,minutes until the fish is cooked through.

  5. Serve immediately and enjoy.

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Baked Fish with Homemade Salsa


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