Within the last year I’ve taught myself to like eating fish, it was always one of those foods which looks gorgeous when cooked but I was always too scared to try it or I wouldn’t like it. White fish like haddock and pollock aren’t as fishy tasting compared to others like salmon, so I started using them. So this fish dish is super duper good all nutrients are green on the traffic light system, and this meal offers lots of fibre and a good amount of protein too.
Milk & fish
2 Fillets of white fish – I used pollock
1/3 Butternut squash
Butter – Tablespoon
1 Small onion
1 Large carrot
Parsley, oregano, capers (optional)
Prep time: 10 minutes
Cook time: 45 minutes
- Bake the butternut squash for around 40 minutes or until its soft.
- Place the fillet of fish on a sheet of tinfoil add the herbs and capers if you like, squeeze of lemon and 1/4 of onion to each fillet, I did my fillets separately to one another, seal the tinfoil, place on a baking tray and bake for 25-30 minutes.
- In the mean time boil a sauce pan of water and boil the veggies after chopping up if you can steam.
- Mash the butternut squash and add the butter to help the consistency.
- Place up and eat away!
This is an overview of all the macro-nutrients (e.g. fat, carbohydrates, protein) and what individual ingredients of the recipe offer as a percentage to each nutrient.
Calories: 32% fish, 26% squash, 14% carrot
Carbohydrates: 52% squash, 17% carrot, 15% fish
Of which sugar:42% squash, 34% carrot, 13% onion
Fibre: 46% squash, 24% carrot, 24% broccoli
Protein: 73% fish, 15% broccoli, 7% squash
Fat: 55% butter, 16% fish, 12% fish
Of which Saturates: 55% butter, 17% carrot, 15% fish
Salt: 44% fish, 27% butter, 20% carrot
Hope you find it useful and tasty when you try it!
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