Baked Fish with Pineapple Salsa
Dairy free, Egg free, Gluten Free, Nut free, Protein rich, Soy free
About the recipe
This nutrient-rich baked white fish recipe with pineapple salsa is a perfect family dinner that’s also baby-friendly. Packed with omega-3s, naturally gluten-free, and easily adapted for baby-led weaning or purée feeding.
This is one of my go-to summer dinners—fresh, light, quick to make and bursting with flavour. The fish bakes in a garlicky herb butter, then gets paired with a zesty pineapple salsa that the whole family will love (yes, even toddlers who think fruit at dinner is a novelty!).
Fish is such a wonderful food for babies—soft, flaky, and full of nutrients like protein, iodine, and omega-3 fatty acids (especially DHA, essential for growing brains and helpful for tired mama brains too!). It’s also a beautiful food to enjoy during pregnancy and postpartum.
This meal can be shared as-is with your toddler or baby, modified for baby-led weaning with a safe ‘hard munchable’ pineapple core, or blended into a deliciously nutrient-rich purée.
Age Suitable:
Suitable from 6 months+, when fish and citrus (allergens) have been safely introduced.
Hard munchable pineapple core recommended for baby-led weaning.
Serving Suggestions:
Turn leftovers into tacos or rice bowls for the next day
Serve as a platter with crispy potatoes or salad
Pair with sauerkraut or fermented veg for gut health
Add pineapple cores as hard munchables for baby-led weaning
Blend into a purée with cooked fish, pineapple, sauerkraut, potato + splash of water or broth
Storage:
Freezer: Fish only (salsa not suitable for freezing) – freeze in airtight container for up to 1 month.
Fridge: Store fish and salsa separately in airtight containers for up to 3 days.
Ingredients
For the Baked Fish:
1 tbsp butter or ghee (or olive oil for dairy-free)
1 tbsp finely chopped parsley
2 cloves garlic, minced
1 tbsp capers (optional)
500g deboned white fish (e.g., barramundi, snapper, cod)
1 lemon, thinly sliced
For the Pineapple Salsa:
2 cups diced fresh pineapple
¼ small red onion, finely diced
2 cups cherry tomatoes, diced
¼ cup fresh coriander, roughly chopped
¼ cup fresh mint, roughly chopped
1 lime, juiced
1 tbsp extra virgin olive oil
½ tsp salt
Method
Baked Fish:
Preheat oven to 180°C (fan-forced).
Mix melted butter/ghee with garlic, parsley, and capers.
Lay a large sheet of baking paper on a tray. Arrange lemon slices down the middle and place fish fillets on top.
Spread herb butter mixture over the fish, then fold the baking paper into a sealed parcel.
Bake for 15 minutes for thin fillets or 20 minutes for thick.
Rest for 3 minutes (still wrapped) before serving.
Pineapple Salsa:
Add all salsa ingredients to a bowl and toss well to combine.
Taste and adjust with more lime or salt as needed.
Ingredient Swaps:
-
Dairy-free? Use olive oil instead of butter or ghee
-
Onion-free version? Skip red onion in salsa for younger babies
-
Fish alternatives: Any white fish works—cod, hake, or flathead are great options
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