• 4 Medium Fillets (600g) White Fish, eg Pollock
  • 4 Medium (340g) Tomatoes
  • ½ Pot (250g) Low Fat Natural Yoghurt
  • 6 (60g) Spring Onions
  • 10 Tablespoons (100g) Cheddar Cheese (choose reduced fat whenever possible)
  • 16 (640g) New Potatoes
  • 4 Medium (320g) Carrots
  • 8 Tablespoons (240g) Frozen Green Peas

Allergy Disclaimer

Always check the label of each ingredient for allergy warnings.


  1. Preheat the oven to 180°C / 160°C fan oven / 350°F / gas mark 4.
  2. Place the fish in a single layer in a lightly greased ovenproof dish.
  3. Wash and slice the tomatoes and place on top of the fish.
  4. Wash and finely chop the spring onions and grate the cheese.
  5. Mix together the yogurt, spring onions and half of the cheese.
  6. Spoon this over the fish and tomatoes and sprinkle the remaining cheese on top.
  7. Bake in the oven for 20 minutes until golden.
  8. While the fish is cooking, wash and chop the potatoes and carrots.
  9. Cook the potatoes in boiling water for around 15 minutes and the carrots for 6-8 minutes.
  10. Heat the frozen peas as per instructions on the bag and serve with the fish bake, potatoes and carrots.

Time Saver Tips

For this recipe you don't have to peel the potatoes – much quicker! And save even more time by using cheese that's already been grated.

Cost Saver Tips

Any kind of white fish or cheese can be used, so why not choose whatever’s on offer? Frozen fish may be cheaper than fresh. Any type of potatoes can be used, too – boiled, baked or mashed. If you don’t have natural yogurt, no worries – any plain yogurt or crème fraîche works well. Try to go for low-fat ones as a healthier option.

Tips for Kids

Little ones might prefer a milder cheese, and it’s all good to leave out the spring onions if they prefer it that way. It’s extra tasty served with any of their favourite vegetables – fresh, frozen or out of a tin.

Nutritional Information

Based on a single serving of 609g (% of an adult's reference intake)


410 kcals ( 21 %)

1,741 kJ ( 21 %)


4.4 g ( 22 %)


43.3 g ( %)


17.2 g ( 19 %)


0.9 g ( 15 %)

Detailed nutritional information

Per 100g Per 609g serving
Energy Kcals 67 410
Energy Kj 256 1,741
Protein 6.9 g 41.8 g
Total Fat g g
Saturated Fat 0.7 g 4.4 g
Carbohydrates 7.1 g 43.3 g
Total Sugars 2.8 g 17.2 g
NSP Fibre 1.5 g 9.3 g
Sodium 58 mg 354 mg
Salt 0.1 g 0.9 g

Find out about nutritional labelling

Nutrition labels on the front of packaging

  • Most of the big supermarkets and many food manufacturers display nutritional information on the front of pre-packed food.
  • Front of pack nutrition labels provide information on the number of grams of fat, saturated fat, sugars and salt and the amount of energy (in kJ and kcal) in a serving or portion of a recipe.
  • The labels also include information about reference intakes (expressed as a percentage) which are guidelines about the approximate amount of particular nutrients and energy required for a healthy diet.
  • The colour coding tells you at a glance if the food has high (red), medium (amber) or low (green) amounts of fat, saturated fat, sugars and salt.
  • The more greens on the label, the healthier the choice
  • Amber means neither high nor low, so you can eat foods with all or mostly ambers on the label most of the time.
  • Reds on the label means the food is high in that nutrient and these are the foods we should cut down on. Try to eat these foods less often and in small amounts.

Food shopping tips

If you’re trying to decide which product to choose, check to see if there's a nutrition label on the front of the pack. This will help you to quickly assess how your choices stack up. You will often find a mixture of red, amber and green colour coding for the nutrients. So when you're choosing between similar products, try to go for more greens and ambers and fewer reds if you want to make a healthier choice.

Back to top