Healthy Baked Fish | Slimming World Friendly Recipe

Dive into a world of culinary delight with our “Healthy Baked Fish” recipe, a mouthwatering dish that not only celebrates the flavours of the sea but also adheres to the wholesome principles of Slimming World. If you’re on a journey towards a healthier, slimmer you, this recipe is your ticket to enjoying succulent, perfectly baked fish without compromising your wellness goals.

Our Slimming World-friendly recipe takes the finest catch of the day and transforms it into a nutritious masterpiece. With a harmonious blend of herbs, zesty citrus, and tender fish fillets, each bite is a celebration of taste, texture, and health-conscious choices.

Whether you’re a devoted Slimming World enthusiast or simply seeking a delectable, figure-friendly meal, our “Healthy Baked Fish” is designed to elevate your dining experience. Join us as we embark on a culinary voyage to create a dish that proves you can enjoy the treasures of the sea while staying firmly on the path to your health and fitness aspirations. Let’s reel in the goodness of this delightful recipe!

Is this recipe a tweak when following the Slimming World plan?

Firstly, what is a tweak? A tweak is when you use a particular Syn free food in a way it is not meant to be consumed. I.E here we are using couscous as a coating rather than cooking it to eat fully expanded. 

25g Couscous used as coating or flour should be classed as 4.5 Syns. 

Here is my own personal opinion as a Slimming World veteran…

I would not tweak this recipe, back in 2015 tweaks did not exist in the SW community either. 

Here is why I do not believe this particular recipe deserves to be Synned… The couscous is still being used in it’s usual manner. We are using boiling water to expand and then coat the fish. I do not believe I would consume any less couscous than if I was making the couscous and serving it next to fish. However if I was coating the fish with couscous in a dry manner I would definitely tweak this recipe.

Eating this recipe once or a twice a month as never affected my weight loss but this is your journey so I will leave the decision to you.

Why you’ll love this recipe….

  • Delicious
  • Healthy
  • Low in fat
  • Great for all of the family
  • Filling
  • Suitable for freezing
  • Easy to make

Batch Cook – Storage Information

  • Fridge: Allow to cool, place into an airtight container and store for upto 3 days. 
  • Reheat: Eat cold or reheat in the oven for 10-15 minutes on 180c.
  • Freezer: Allow to cool, place into a freezer bag and store for up to 3 months. Defrost thoroughly before reheating.

Create the perfect Fish & Chip fakeaway using some of my other recipes…..

Before creating this recipe you definitely need something to serve with it.. try out some of these recipes:

Healthy Baked Fish

Slimming World Syns: Syn Free* (If you are tweaking allow 9 Syns per serving)
Weight Watchers: Coming Soon
Calories: 293 Per Serving
Course Main Course
Cuisine British
Prep Time 10 minutes
Cook Time 30 minutes
Total Time 40 minutes
Servings 2


  • 2 Skinless Boneless Cod Fillets [Cut into 6]
  • 100g Plain Cous Cous
  • 1 tsp Paprika
  • 3 tsp Lemon Juice
  • ½ tsp Parsley
  • ½ tsp Basil
  • ½ tsp Mustard Powder
  • 2 Medium Eggs (Beaten)
  • Salt & Pepper to season
  • Boiling Water
  • Fry Light or Low fat cooking spray


  • In a small bowl add Cous cous, Paprika, Parsley, Lemon juice, Basil, Mustard powder, Salt and Pepper.
  • Pour boiling water into the bowl until it literally just covers the couscous (no more). Stir everything together. Allow to stand for 5 to 10 minutes.
  • Pre heat the oven to 220c/200c/gas mark 7.
  • You are looking for a dry fluffy couscous.. if you feel the couscous can expand some more feel free to add a little bit more water.
  • Add half of the beaten egg and stir in, you are looking for a gooey sticky mixture, not too runny. If it already feels too runny do not add the remainder of the egg.
  • Spray a baking tray with frylight to prevent sticking. (or use brown grease proof paper)
  • Coating the fish is not always the easiest.. it will not stick perfectly.. try to cover the fish as much as possible.. then feel free to put the fish onto the baking tray and add more couscous on the top. There is no real perfection to this recipe its trial and error to get it right for you.
  • OVEN: After all of the fish is coated, spritz with Frylight and place into the oven for 25 – 30 minutes or until golden and the fish is cooked through.
  • AIRFRYER: After all of the fish is coated, spritz with Frylight and place into the air fryer for 10 – 15 minutes or until golden and the fish is cooked through.


*Slimming World Syns and Weight Watchers Points are all approximate and estimated by the team. They have not been verified by an official source.

Have you created this recipe?

Please let me know how it turned out! Leave a comment below or share a photo on Instagram tagging me at @fatgirlskinny__ and the hashtag #fatgirlskinny.

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3 Responses

  1. Ali says:

    That is genius, I would never have thought of using couscous as a coating … guess what’s going on my shopping list this week 😀

  2. Elizabeth mcgeoch says:

    Was just about to ask if you could coat chicken with it amazing idea!! Sorry ive just found you i know this is an old comment xx

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