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Baked Fish with Salsa Topping

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I love fish and this baked fish with salsa is one of my favourite go-to dishes. It makes great eating in the heat of summer and goes especially well with some ice cold lemon water. Using fresh fish fillets for this recipe is better, but in a pinch, you can also use plain frozen fish fillets out the box. This recipe is super friendly for IBS sufferers, but if you are sensitive to seeds, leave them out. Try making the salsa with exotic tomatoes. It adds flavour and makes this recipe a real treat.



  • 1 Tbs. olive oil
  • 4 tsp. soy sauce, low sodium if available
  • 1 Tbs. white wine (optional)
  • 1 tsp. finely grated lemon rind
  • 2 Tbs. fresh lemon juice
  • 4 x 150g low-fat fish fillets (e.g. Kingklip/Hake/Kabeljou)
  • 2-3 Tbs. seeds, optional (sesame seeds work well but mixed seeds will also do).

For the salsa:

  • 2 spring onions, finely chopped
  • 4 Tbs. chopped pepperdews (mild, sweet piquant pepperdews)
  • 1 medium tomato, chopped
  • 1 medium avocado, peeled and diced
  • 1-2 Tbs. fresh lemon juice
  • white wine or balsamic vinegar, to taste
  • ground black pepper to season


  1. Mix together the olive oil, soy sauce, wine, lemon rind and lemon juice.
  2. Place the fish fillets in a baking dish and pour the sauce over the fish, turning several times to coat them evenly on both sides.
  3. Sprinkle with the seeds, turning the fish again if you would like to coat both sides.
  4. Bake at 200° C for 20-25 minutes until the fish is cooked through and flakes easily.
  5. Whilst the fish is cooking prepare the salsa by mixing the salsa ingredients together.
  6. When the fish is ready to spoon excess juices that have run in the oven dish over the fish, top each fillet with salsa, season further with ground black pepper and serve with fresh lemon wedges on the side.
  7. Serve with baby boiled potatoes and a side salad or vegetables of choice.

Note: Some people do tolerate seeds well. If you struggle with seeds then you can leave the fish uncoated and cook as is in the lemon juice sauce.