Baked piri-piri tilapia with crushed potatoes

A close up of a plate of food 200-400 Calorie Recipes

Preparation and cooking time

  • Prep:10 mins
  • Cook:25 mins
  • Easy
  • Serves 4

A healthy low-fat, low-calorie fish dish that’s bursting with flavour as well as being rich in fibre, folate, iron and vitamin C

Nutrient Unit
kcal 318
fat 9g
saturates 1g
carbs 30g
sugars 9g
fibre 6g
protein 26g
salt 0.4g

Ingredients

  • 600g small new potatoes
  • 2 red peppers, cut into chunky pieces
  • 1 tbsp red wine vinegar
  • drizzle of extra virgin olive oil
  • 4 large pieces tilapia or cod
  • green salad, to serve
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For the piri-piri sauce

  • 6 hot pickled peppers (I used Peppadew)
  • 1 tsp chilli flakes
  • 2 garlic cloves
  • juice and zest 1 lemon
  • 1 tbsp red wine vinegar
  • 2 tbsp extra virgin olive oil
  • 1 tbsp smoked paprika

Method

  • STEP 1

Heat oven to 220C/200C fan/gas 7. Boil the potatoes until knife-tender, then drain. Spread out on a large baking tray and gently crush with the back of a spatula. Add the peppers, drizzle with the vinegar and oil, season well and roast for 25 mins.

  • STEP 2
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Put the piri-piri ingredients in a food processor with some salt. Purée until fine, then pour into a bowl. Put the fish on a baking tray and spoon over some of the piri-piri sauce. Season and bake for the final 10 mins of the potatoes’ cooking time. Serve everything with the extra sauce and a green salad on the side.

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