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Baked fish with parmesan potato and carrot fries

baked-fishServes 2

Preparation time 20 mins

Cooking time 30 mins


Baked fish

  • 2 x 150g basa fillets
  • 1 clove garlic, crushed
  • ½ lemon, sliced
  • Fresh sprigs of dill
  • Freshly ground black pepper

Parmesan potato and carrot fries

  • 2 carrots, washed, ends removed
  • 2 medium potatoes, washed
  • 2 tsp rice bran oil
  • 1 ½ tbs parmesan cheese
  • 2 cloves garlic, crushed
  • 2 tsp fresh parsley
  • Freshly ground black pepper


  • 1 cup mixed lettuce leaves, washed
  • 125g cherry tomatoes, quartered
  • ½ Lebanese cucumber, diced
  • Lemon segments


  1. Preheat oven to 200°C (180°C fan forced).
  2. On a baking tray, place a piece of baking foil, large enough to fit the whole tray.
  3. Place fish in the middle of the baking foil and add garlic, lemon slices, dill and freshly ground black pepper on top.
  4. Fold foil around fillets, ensuring it is fully enclosed.
  5. Place tray in oven and bake for 15-20 minutes, until cooked through.
  6. Meanwhile, cut carrots and potatoes into fries by cutting them into long sticks.
  7. In a bowl, mix together oil, parmesan, garlic, parsley and pepper.
  8. Add the fries into the bowl and toss to combine.
  9. Place fries onto a baking tray, lined with baking paper.
  10. Roast in the oven for 10 minutes and then flip them over and bake for a further 10 minutes, until soft and starting to crisp up.
  11. To prepare the salad, mix all ingredients together and then serve onto two plates with lemon segments. Squeeze some of the juice over the salad as a salad dressing.
  12. To the two plates, add the baked fish and fries.
  13. Serve.

Nutritional information per serve 

  • Total energy 1684 kJ / 401 cal
  • Protein 36 g
  • Total fat 13 g
  • Saturated fat 5 g
  • Total carbohydrate 27 g
  • Fibre 12 g
  • Sodium 429 mg 

About this recipe

This version of fish and chips is certainly healthier than the one from your local fish and chip shop. These fish and chips are oven baked using very little oil, are full of flavour and dietary fibre. Basa is a type of catfish that is imported from south-east Asia, is high in protein and contains heart healthy omega 3 fatty acids, along with minerals like phosphorus, potassium and niacin. Next time you want fish and chips for dinner, why not try making your own!

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