Baked fish, with tomatoes and soy & mustard dressing

Let’s prepare some baked fish with tomatoes and soy & mustard dressing. This is a perfect example of a low-calorie, easy, and tasty meal that comes together in no time. Tender hake fillets (or any white fish you prefer), baked with juicy tomatoes and drizzled with a flavourful soy and mustard dressing: a dish that’s bursting with flavour yet light on calories.

Served alongside creamy mashed potatoes mixed with garlicky spinach, this meal is comforting, satisfying, and ideal for busy weeknights, quick lunches, or a simple yet elegant dinner. Fast to prepare, packed with nutrients, and delightfully delicious, this recipe proves that healthy eating can be both effortless and indulgent.

Whether you’re cooking for the family or meal prepping for the week, this baked fish dish delivers a simple, wholesome, and flavourful dinner.

Ingredients: (for 2 portions)

• 250 g cherry tomatoes
• 2 garlic cloves
• 1 red onion
• A handful of fresh parsley
• 2 tablespoons mustard
• 20 ml soy sauce
• 30 ml milk
• 200 g fresh spinach
• A cube of butter
• 4 hake fillets (or any other white fish you like or have at home)
• Salt and pepper
• Olive oil
• 400 g potatoes

Preparation:

Peel the potatoes and cut them into even cubes. Wash the cherry tomatoes and slice them in half. Peel and finely mince the garlic. Peel and finely chop the onion as well. Wash and chop the parsley.

Place the potatoes in a pot of lightly salted water and cook until a fork slides through them easily. While the potatoes are boiling, prepare the rest of the ingredients.

Preheat the oven to 210°C and let it heat up.

In a bowl, combine the soy sauce, mustard, and a pinch of pepper, mixing well.

In a large baking dish, place the cherry tomatoes and half of the chopped onion. Drizzle with olive oil, season with salt and pepper, and mix everything well. Arrange the fish fillets on top, and using a pastry brush, coat them evenly with the soy and mustard dressing. Use all of the dressing to ensure each fillet is well coated. Bake in the preheated oven for about 18–20 minutes.

In the meantime, prepare the remaining ingredients for the dish. In a pan, melt the butter, then add the rest of the chopped onion and the minced garlic. Stir well and cook for about 2 minutes. Gradually add the spinach, mix and cook just until it wilts. Remove from the heat and set aside.

By now, the potatoes are cooked, so drain them and mash them using a hand masher or a mixer. Season with salt and pepper to taste, add the milk, and half of the chopped parsley. Mix everything well, then combine with the cooked spinach and stir until fully incorporated.

Transfer the mashed potatoes onto a serving platter. The fish is now ready, so remove the baking dish from the oven and divide the fillets evenly between two plates. Sprinkle a little chopped parsley over the fish and serve warm with the mashed potatoes on the side.

If you try the recipe, let me know how you liked it! 😊

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