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
- Add chopped cilantro or parsley to brighten the salsa.
- Replace corn with a fresh tomato-corn blend for more acidity.
- Season fish with paprika, garlic powder, or lemon pepper for extra flavor.
- Use any mild white fish (cod, pollock, haddock).
- Add diced bell peppers to the salsa for crunch.
- Serve with rice, quinoa, or roasted vegetables.
- Squeeze extra lemon over the fish before baking for a citrusy finish.
- Top with a spoonful of Greek yogurt for creaminess.
Nutrition
Calories: 130kcalCarbohydrates: 10gProtein: 20gFat: 3gSaturated Fat: 0.7gPolyunsaturated Fat: 0.8gMonounsaturated Fat: 0.5gCholesterol: 55mgSodium: 220mgPotassium: 420mgFiber: 1.5gSugar: 2.5gVitamin A: 90IUVitamin C: 7mgCalcium: 30mgIron: 0.6mg
Tried this recipe?Let us know how it was!