Healthy Fish And Prawn Bake
An easy delicious healthy fish and prawn bake, cooked in a buttery Dijon mustard sauce, perfect to have with some fluffy rice or a side of roasted vegetable or potatoes.
Healthy Fish And Prawn Bake


Fish and Prawns

  • 5 hake medallions
  • 10 shelled prawns
  • Salt & pepper to season fish
  • Dried oregano to season fish
  • Fish spice
  • 4 tbsp unsalted butter
  • 1/2 cup fresh cream
  • 1 tsp green masala paste or crushed chilli
  • 2 garlic cloves, crushed
  • 1 tbsp Dijon mustard
  • 1 tbsp lemon juice
  • Salt and pepper
  • 1 tbsp mayonnaise (Optional)
  • 1 tbsp green spring onions, chopped
  • 1 tbsp fresh coriander or parsley, chopped


  1. Preheat oven to 180 degrees C.
  2. In an oven proof dish, layer the fish and prawns, make sure they are dried.
  3. Season the prawns and fish with salt, pepper, oregano and fish spice.
  4. In a separate bowl add the butter, Dijon mustard, lemon juice, mayonnaise, green masala paste, crushed garlic and fresh cream.
  5. Take the bowl and heat in the microwave for 30 seconds to a minute. Mix the sauce. Add the chopped coriander, green onions, salt and pepper to the sauce mixing well.
  6. Pour the sauce over the fish and prawns.
  7. Bake for 20 minutes or until the fish is cooked. You could also add a drizzle of honey when making the sauce.