Crunchy Lemon and Lime Baked Pollock with Bean and Tomato Salsa

A baked breaded alternative to frying.
  • 0:25 TIME
  • 10 portions

INGREDIENTS

1.6kg pollock fillets

120g MAGGI® Lemon & Herb Crunchy Bake

100g freshly chopped flat leaf parsley

Grated zest and the juice of 1 lime

1 tbsp rapeseed oil

 

For the salsa

200g MAGGI® Rich & Rustic Tomato Sauce

½ red pepper, finely diced

½ green pepper, finely diced

½ yellow pepper, finely diced

50g cucumber, finely diced

¼tsp chilli flakes

2tsp olive oil

10g freshly chopped coriander

100g red onion, finely chopped

400g can of five-bean salad, drained

METHOD

Prep: 15 minutes. Cook: 10 minutes.

  1. To make the bean salsa, mix together all the ingredients and leave to stand for 10 minutes before serving.
  2. To make the breadcrumb topping, mix the lemon and herb crunchy bake with the rapeseed oil, parsley, lime juice and zest.
  3. Place the pollock on a parchment lined baking tray and carefully top each piece of fish with the crumb.
  4. Bake for 10 – 15 minutes in an oven preheated to 200°C, or until the fish reaches a minimum core temperature of 75°C.
  5. Serve one pollock per portion with 2tbsp of salsa on the side.
 

CHEF'S TIP

Try adding some freshly squeezed lime juice to make the salsa zingy and authentic. This salsa goes perfect with fajitas, fishcakes or with salads. Even better, make fish fajitas by wrapping the fish and salsa in warm tortillas for a great hand held snack.

NUTRITION INFORMATION

Typical Values

Per 100g

Per Serve 

Reference Intake

% RI*

Energy

380 kJ

90 kcal

992 kJ

235 kcal

8400 kJ

2000 kcal

12%

Fat

1.9g

5.0g

70g

7%

of which: saturates

0.3g

0.8g

20g

4%

Carbohydrate

6.2g

16.2g

260g

6%

of which: sugars

2.0g

5.3xg

90g

6%

Fibre

1.1g

2.9g

-

-

Protein

11.5g

29.9g

50g

60%

Salt

0.43g

1.12g

6g

19%

 

*Reference Intake of an average adult (8400 kJ/2000 kcal).

Based on the stated recipe. Portions should be adjusted for children of different ages.