Baked piri-piri tilapia with crushed potatoes

A healthy low-fat, low-calorie fish dish that's bursting with flavour as well as being rich in fibre, folate, iron and vitamin C

  • Prep:10 mins
    Cook:25 mins
  • Serves 4
  • Easy

Nutrition per serving

  • kcal 318
  • fat 9g
  • saturates 1g
  • carbs 30g
  • sugars 9g
  • fibre 6g
  • protein 26g
  • salt 0.4g


  • 600g small new potatoes
  • 2 red peppers, cut into chunky pieces
  • 1 tbsp red wine vinegar
  • drizzle of extra virgin olive oil
  • 4 large pieces tilapia or cod
  • green salad, to serve
  • 6 hot pickled peppers (I used Peppadew)
  • 1 tsp chilli flakes
  • 2 garlic cloves
  • juice and zest 1 lemon
  • 1 tbsp red wine vinegar
  • 2 tbsp extra virgin olive oil
  • 1 tbsp smoked paprika


  1. Heat oven to 220C/200C fan/gas 7. Boil the potatoes until knife-tender, then drain. Spread out on a large baking tray and gently crush with the back of a spatula. Add the peppers, drizzle with the vinegar and oil, season well and roast for 25 mins.

  2. Put the piri-piri ingredients in a food processor with some salt. Purée until fine, then pour into a bowl. Put the fish on a baking tray and spoon over some of the piri-piri sauce. Season and bake for the final 10 mins of the potatoes’ cooking time. Serve everything with the extra sauce and a green salad on the side.

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