Baked Skinny Tex-Mex Fish

Super easy healthy one-pan skinny Tex-Mex fish baked in a bath of zesty homemade salsa with black beans, corn, cilantro and lime. 

You are just going to love this dish as it is done all in one pan and in just 30 little minutes. Baked Skinny Tex-Mex Fish is diabetic friendly, cardiac friendly, low carb, gluten-free, egg free, dairy free, low-fat and just darn delicious.

Do you remember a few months ago I posted a recipe for Healthy Mediterranean Baked fish? The fish literally poaches in the with the tomatoes and Mediterranean flavors. This delightful baked skinny Tex-Mex fish works the same way but with delicious Tex-Mex flavors instead.

I first made a quick and easy fresh tomato salsa/ pico de gallo in my food processor. Seriously, I cannot be bothered to be cutting up all of the tomatoes into micro cubes so I just whiz it up instead in my food processor with fresh tomatoes, onions, garlic, cilantro, lime and a little mild Chinese green chili (as I cannot find jalapeño in Hong Kong). It's a breeze to make.

You can either make your fresh salsa hot or mild depending on the crew you are feeding likes it. The green chilis that you find in Hong Kong are quite mild to medium and this was perfect for us. Please adjust the heat to your liking.

However this homemade salsa just rocks all on its own and it would be a great starter while you are waiting for the fish to bake, so be sure to make a little extra. Baked Skinny Tex Mex Fish is great dish to make for guests on Friday night... with a few corn tortilla chips, fresh salsa, good tunes and a few brews...

However, if you not feeling up to making homemade salsa in the food processor as it is just too much on a work night, just swap out with your favorite jarred salsa from the grocery store. I promise I won't tell a soul. I remember they also had this great fresh salsa in the refrigerator section when I used to live in the States. Do they still make this?

I kept the seasoning really simple with just a little cumin, salt, pepper and lime to let the true flavors of the delicate fish and the salsa shine through. I mixed in a little black beans and corn onto the salsa to make it a little heartier and delicious, but you can add any additions you like. You can use any mild white fish that you like and can get a hold of . Some examples of mild whitefish that would well with this recipe are tilapia, cod, catfish, grouper, mahi mahi, etc.

Did you know there is over 11 million recipes for Tex Mex Fish on the internet. However, none of them are this healthy as many are slathered in cheese, pasta or corn tortillas. Baked skinny Tex Mex Fish is your answer for a healthy and delicious recipe on those rushed and busy workdays and even nice enough to serve guests on the weekend.

This delicious skinny baked Tex-Mex fish meal that can turn fish haters into fish lovers. You know who you are...! Usually there is some under the breath discussion at the dinner table about..." not fish again!". You cannot just serve up fish broiled with a little lemon on top to fish haters you have to disguise it into something they like...TACOS.  Tex-Mex meals are seen as fun food in my family, so it can't be healthy, right? ...wink...wink...

I am making this delicious Baked Skinny Tex-Mex Fish for a very fun event that is coming up.  I can't tell you quite yet but keep on reading Healthy World Cuisine recipes and this month we have something very special in store for you.

Delicious Fish and Seafood Recipes

Baked Chorizo Crusted Fish and Potatoes

Lemon Herbed Baked Rainbow Trout

Mediterranean Red Snapper Packets 

Clean Eating Shrimp Stir Fry

Hungry For More? Subscribe to our Newsletter and follow along on Facebook, You Tube, Instagram, and Pinterest for all the latest updates.

Baked Skinny Tex-Mex Fish

Super easy healthy one-pan skinny Tex-Mex fish baked in a bath of zesty homemade salsa with black beans, corn, cilantro and lime. 

5 from 3 votes

Print Pin Rate

Course: Main Course

Cuisine: Mexican

Cook Time: 30 minutes

Total Time: 30 minutes

Servings: 4

Calories: 419kcal

Author: HWC Magazine

Ingredients

Black bean and Corn Salsa

• ▢ tomatoes - 3 cups roughly chopped
• ▢ cilantro (coriander) - ¾ cup fresh roughly chopped
• ▢ onion - ½ small onion or about ⅓ cup
• ▢ jalapeño peppers - 1 chopped to taste ( I used 1 Chinese green chili and they are milder than jalepeno)
• ▢ garlic - 1 clove
• ▢ lime juice - juice of ½ lime or to taste
• ▢ salt and pepper - to taste
• ▢ black beans - 12 ounce can washed and drained
• ▢ corn - 1 cup frozen thawed and drained

TEX MEX Fish

• ▢ white fish - 4 fillets, deboned washed and dried
• ▢ cumin powder - 1 tablespoon
• ▢ salt and pepper - to taste
• ▢ lime juice - juice of 1 lime

Garnishes

• ▢ avocado - 1 peeled and sliced (optional)
• ▢ cilantro (coriander) - 1 tablespoon (optional)
• ▢ tomato - 1 regular size or 6 small sliced on top (optional)
• ▢ corn tortilla chips - optional

Instructions

• Preheat the oven to 190 degree celsius or 375 degree F.
• Make the Fresh tomato Salsa : Pico De Gallo: Place roughly chopped tomatoes, cilantro, onion, jalepeno or chili peppers, garlic, lime juice, salt and pepper into the food processor and blend until coarsely chopped. (alternatively you can just buy a can or jar of salsa at the market). Set aside. (makes a total of about 3 cups)
• Spray a 9 x 11 pan with a little spray oil and 2 cups of salsa in the pan. (Reserve the other 1 cup for snacking with corn tortilla chips while you wait for the fish to bake...you can thank me later) Mix black beans and corn into the fresh tomato salsa.
• Lay the white fish fillets on top of the salsa. Season with cumin, salt and pepper and a little fresh lime juice. Bake fish for about 15-20 minutes or until the fish flakes easily with fork. If you have little flat fish it will only take maybe 15 minutes and for thicker fish longer depending on the size of fish you are baking.
• Garnish your fish with fresh limes, tomato slices, avocados and cilantro as desired and enjoy.

Notes

You can either make your fresh salsa hot or mild depending on the crew you are feeding likes it. The green chilis that you find in Hong Kong are quite mild to medium and this was perfect for us. Please adjust the heat to your liking.

Nutrition

Serving: 1g | Calories: 419kcal | Carbohydrates: 35.5g | Protein: 61.9g | Fat: 2.6g | Cholesterol: 119mg | Sodium: 186mg | Potassium: 2238mg | Fiber: 9.2g | Sugar: 3.7g | Calcium: 150mg | Iron: 4mg

Did you make this recipe?Tag us @HWCMagazine or hastag us #HWCMagazine!