Go Back
+ servings
Print Recipe
5 from 3 votes

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. 
Cook Time30 mins
Total Time30 mins
Course: Main Course
Cuisine: Mexican
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