Baked fish fillets

Baked fish fillets

These low-fat fish fillets are given a nutritious boost with the addition of healthy vegetables.


Ingredients (serves 4):

  • 2 green onions
  • 1 red capsicum(green pepper)
  • 1 carrot
  • 4 thick white fish fillets, (Hake is good)
  • ¼ cup reduced-salt soy sauce
  • Steamed Brown rice, to serve



  1. Preheat oven to 200°C.
  2. Cut onions into 5cm lengths.
  3. Remove seeds from capsicum (green pepper).
  4. Peel carrot. Finely shred all vegetables and place into a bowl. Toss until well combined.
  5. Line a baking dish with baking paper. Place fish fillets into prepared baking dish.
  6. Top each fillet with shredded vegetables. Drizzle with soy sauce. Season with salt and pepper.
  7. Place another sheet of baking paper over fish. Fold all sides of baking paper together to form a parcel.
  8. Place dish into oven. Bake for 12 to 15 minutes, or until fish flakes when tested with a fork.
  9. Serve with rice.
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