Fish bake

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Yields1 Serving
 400 g fish, for example hake or kingklip or Cape whiting, fresh or frozen (1 packet)
 175 ml low fat plain yoghurt (1 medium tub)
 ½ packet white onion soup powder
 60 ml low fat milk
 freshly ground black pepper to taste
 30 g lower fat cheese (1 matchbox before grating)
 60 ml fresh parsley, chopped
1

Preheat the oven to 200°C.

2

Spray a 150 x 200 mm ovenproof dish with non-stick cooking spray and place the fish in the dish.

3

Pour the yoghurt into a mug. Add the soup powder and stir until well combined. Pour the milk into the mug and mix through.

4

Pour the yoghurt mixture over the fish and season with the freshly ground black pepper. Bake for 20 minutes.

5

Grate the cheese over the fish and bake until it bubbles.

6

Serve immediately, together with two or three baby potatoes per person (garnished with parsley) and two or three cooked vegetables.

Ingredients

 400 g fish, for example hake or kingklip or Cape whiting, fresh or frozen (1 packet)
 175 ml low fat plain yoghurt (1 medium tub)
 ½ packet white onion soup powder
 60 ml low fat milk
 freshly ground black pepper to taste
 30 g lower fat cheese (1 matchbox before grating)
 60 ml fresh parsley, chopped

Directions

1

Preheat the oven to 200°C.

2

Spray a 150 x 200 mm ovenproof dish with non-stick cooking spray and place the fish in the dish.

3

Pour the yoghurt into a mug. Add the soup powder and stir until well combined. Pour the milk into the mug and mix through.

4

Pour the yoghurt mixture over the fish and season with the freshly ground black pepper. Bake for 20 minutes.

5

Grate the cheese over the fish and bake until it bubbles.

6

Serve immediately, together with two or three baby potatoes per person (garnished with parsley) and two or three cooked vegetables.

Notes

Fish bake
IngredientsDirections