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


Serves: 2

2 Fillets of white fish – I used pollock

1/3 Butternut squash

Butter – Tablespoon

1 Small onion

1 Large carrot

1/2 broccoli

1/2 lemon


Parsley, oregano, capers (optional)


Prep time: 10 minutes

Cook time: 45 minutes

  1. Bake the butternut squash for around 40 minutes or until its soft.
  2. 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.
  3. In the mean time boil a sauce pan of water and boil the veggies after chopping up if you can steam.
  4. Mash the butternut squash and add the butter to help the consistency.
  5. Place up and eat away!

Nutrient breakdown


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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Sian x

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