Fridge Friend Recipes
Creamy Yoghurt and Cheese Fish Bake recipe
Flaky fish is baked in a tangy, creamy yoghurt sauce and finished with a savoury cheese topping. It is comforting, simple, and ideal for a quick midweek meal.
35 min · Easy · British Jump to method
Ingredients
- 400g Fish
- 150g Greek Yoghurt
- 75g Cheddar Cheese
- 15g Butter
- 1 tsp Salt
- 1 tsp Black pepper
| Nutrition | Per serving |
|---|---|
| Calories | 490 kcal |
| Protein | 56 g |
| Carbohydrates | 3 g |
| Fat | 28 g |
| Saturated fat | 15 g |
| Fibre | 0.2 g |
| Sugar | 2 g |
| Sodium | 1170 mg |
Why this works
Very high in protein and low in carbohydrate, but relatively high in saturated fat and sodium due to the cheese, butter and added salt.
High-quality protein. Fish and Greek yoghurt provide a substantial amount of complete protein, supporting muscle maintenance and satiety.
Calcium and phosphorus. Cheddar and Greek yoghurt contribute useful calcium, with some phosphorus from fish and dairy for bone health.
Sodium concern. A full teaspoon of salt makes this dish very high in sodium, which may be unsuitable for those managing blood pressure.
Method
- Preheat the oven to 200°C (Fan 180°C, 392°F, Gas Mark 6). Lightly butter a small baking dish with the butter.
- Pat the fish dry and season both sides with salt and black pepper.
- Mix the yoghurt with half of the cheese in a bowl, then stir through a little black pepper.
- Lay the fish in the buttered dish and spoon the yoghurt mixture over the top so it coats the fish evenly.
- Scatter the remaining cheese over the surface.
- Bake for 18–22 minutes, until the fish is cooked through and the top is golden and bubbling. Serve immediately.
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