Baked Sole & Corn Salsa is a light and flavorful dish ideal for a quick and healthy dinner. Featuring tender white fish fillets (like sole, haddock, or cod) baked with a topping of sweet corn and zesty salsa, the recipe blends the natural sweetness of corn with a tangy tomato-based salsa. It’s a popular choice for those looking to enjoy a nutritious meal without sacrificing flavor. This simple, one-pan dish is easy to assemble and perfect for busy weeknights or summer meals when lighter fare is preferred.
Ingredients
- 4 fresh or frozen white fish fillets (fresh or frozen , sole, flounder, haddock, or similar, thawed if frozen, cut in half)
- 1½ cup prepared salsa
- ½ cup whole kernel corn (frozen )
- Nonstick cooking spray
Instructions
Step 1: Prep the Dish
- Thaw fish if using frozen.
- Spray a 2-quart baking dish with nonstick spray.
Step 2: Assemble the Ingredients
- Arrange fish fillets in the dish.
- In a separate bowl, combine salsa and frozen corn.
- Spoon the salsa-corn mixture evenly over the fish.
Step 3: Bake
- Cover the dish and bake in a preheated 375°F oven for 20–25 minutes, or until the fish flakes easily with a fork.
Step 4: Serve
- Use a slotted spatula to transfer the fish and salsa mixture to plates. Serve warm.
Tips
- Substitute pico de gallo or mango salsa for a fruitier twist.
- Use cod, tilapia, or halibut if sole isn’t available.
- Add sliced black olives or diced red peppers to the salsa mix.
- Serve with a side of rice or over a bed of greens for a complete meal.
Nutrition
Calories: 672kcalCarbohydrates: 9gProtein: 113gFat: 18gSaturated Fat: 4gPolyunsaturated Fat: 4gMonounsaturated Fat: 5gTrans Fat: 0.1gCholesterol: 405mgSodium: 1399mgPotassium: 1713mgFiber: 2gSugar: 4gVitamin A: 765IUVitamin C: 2mgCalcium: 217mgIron: 2mg
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