Herb-Crusted Baked Fish with Tomato Salsa

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Recipe contributed by Nutritionist/Presenter Charlotte Mei.

Serves: 1

 

Ingredients

Barramundi fillet, or any other white fish, 100g

Yoghurt layer

• Low-fat plain Greek yoghurt, ½ tbsp
• Chilli flakes, ½ tsp
• Garlic clove, grated, 1

 

Herb-nut layer

• Almonds, crushed, 11g
• Captain Oats Instant Rolled Oats, 10g
• Fresh herbs (e.g. mint, parsley, dill), finely chopped, 1 tbsp
• Zest of ¼ lemon
• Black pepper, To taste
• GoodSalt® (Lower Sodium), To taste

 

Tomato salsa

• Large tomato, diced, ½
• Beans, 1 tbsp
• Coriander, chopped, ½ tbsp
• Juice of ¼ lemon
• Black pepper, To taste
• GoodSalt® (Lower Sodium), To taste

 

Method

1. Preheat your oven to 200°c
2. Pat fish dry and place it on an oiled baking sheet
3. In a bowl, mix all the ingredients for the yoghurt layer, and set aside
4. In a separate bowl, add all the ingredients for the herb layer, and set aside
5. Spread the yoghurt mix liberally over the top of the fish fillet, followed by the herb-nut mix
6. Place the fish in the preheated oven and cook for 8-10 minutes, or until the fish is cooked through
7. While the fish is cooking, mix all the ingredients for the tomato salsa. Adjust the seasoning to your liking
8. Once the fish is cooked, serve it with the tomato salsa and a drizzle of lemon juice

 

Nutrients per serving

Energy: 335 kcal

Protein: 28 g

Total Fat (Saturated Fat): 17 g (0.7 g)

Carbohydrate: 14 g

Fibre: 5.8 g

Sodium: 155 mg

 

Source: Singapore Heart Foundation. Reproduced with permission.

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