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


  • calories 318
  • carbs 30
  • saturated fat 1
  • sugar 9
  • protein 26
  • fat 9
  • fibre 6
  • salt 0.4


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.