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This dish offers a great balance of the 3 macronutrients – protein, carbohydrates and fats. Fish is a wonderful source of protein and contains a range of minerals and vitamins. It is low in saturated fat, and contains healthy omega 3 fats – the oilier the fish, the more omegas it contains. Potatoes, especially in their skin, are a great healthy carbohydrate, while also providing some fibre. As for our healthy greens, we can’t do much better than spinach and parsley – with tomato!

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scroll down for our child friendly tips.



  • 3  pangasius or other firm fish fillets (about 150 g each)
  • 10 grape tomatoes, halved
  • 1 clove garlic, thinly sliced
  • 1 tbsp chopped fresh parsley, or other herb
  • Juice of 1/2 lemon
  • 2 large shallots, diced
  • 1 tbsp olive oil
  • 2 cups baby spinach
  • 1/4 cup feta cheese
  • Side: boiled potatoes, beans


  1. Preheat oven to 180 °C.
  2. Place fish and tomatoes on a baking dish.
  3. Sprinkle lemon juice, garlic and parsley over the fish
  4. Bake for 15 to 20 minutes, or until fish flakes easily with a fork
  5. Sauté shallots in oil for 1 minute, add spinach until wilted
  6. Mix in feta and cook until it melts
  7. Place the spinach-feta mixture on plate and put the fish on top – ready to serve, along side boiled potatoes, if desired

Get the children to help

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