30 Day Challenge

Baked Fish or Tofu

Nutrition Fact: This is a great, lazy night recipe. You simply put everything on a pan and let the oven do the work. You can very the herbs and spices to suit your tastes. Fish is a great source of anti-inflammatory omega 3 fatty acids which are great for improving heart health and maintaining good levels of the healthy HDL cholesterol.

Print Recipe
Quick Baked Fish or Tofu
Cook Time 15 minutes
Servings
people
Ingredients
Fish Option
Vegetarian Option
Cook Time 15 minutes
Servings
people
Ingredients
Fish Option
Vegetarian Option
Instructions
Fish Option
  1. Preheat oven to 180°C or 360°F. Line large baking tray with baking paper
  2. Finely chop onion, herbs, lemon, Broccolini and asparagus.
  3. Combine garlic, herbs, onion, chill, salt and juice of lemon in bowl.
  4. Spread garlic mix over top of fish and wrap fish in alfoil parcel.
  5. Place asparagus, and Broccolini in bowl and add olive oil.
  6. Bake in oven for 25 to 30 minutes!
Vegetarian Option
  1. Using firm tofu, combine olive oil and tamari and toss tofu in it.
  2. The starch helps to crisp up the edges. Finally roll lightly through corn-starch.
  3. Place garlic mixture on top and bake as you would fish for 25 to 30 minutes.
  4. Allow to cool for 2 minutes before serving and eating.
Recipe Notes

This recipe was developed for Studio Pilates by Kristin Murray from Lifestyle Nutrition. Kristin is a Brisbane based nutritionist who is passionate about providing education in the science behind nutrition and healthy eating. Through Lifestyle Nutrition, Kristin creates and provides recipes that are achievable in the fast-paced world we live in and she hopes to inspire you to find your own sustainable healthy routine!

This recipe can be made both gluten and dairy-free.