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Baked Fish with Steamed Butternut Squash

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Baked Fish with Steamed Butternut Squash
Posted in

Ready in: 40 minutes
Serves: 2

On top of being an incredibly delicious recipe, this baked fish with steamed butternut squash is so good for you. Butternut squash is rich in fibre, antioxidants, and phytonutrients. Combined with wild fatty fish filled with Omega-3’s, this dish makes the perfect meal.


For the Fish:

  • 2 tbsp extra-virgin olive oil
  • 500g wild caught fish (striped bass, hake, haddock, cod, etc.)
  • 2 teaspoons chopped, fresh thyme
  • 1 teaspoon sea salt
  • 1/4 teaspoon freshly ground black pepper
  • 2 teaspoons paprika

For the Squash:

  • 2 tbsp extra-virgin coconut/olive oil
  • 1 onion, thinly sliced
  • 2 cups of carrots peeled and cut into 1-inch cubes
  • 3 cups butternut squash, peeled, seeded, and cut into 1-inch cubes
  • 1 teaspoon apple cider vinegar
  • 1 tbsp organic butter


1. Preheat oven to 180ºC.

2. Generously coat the fish with the olive oil.

3. Combine the thyme, salt, pepper, and paprika, and then rub generously over the fish.

4. Place the fish in a single layer in a baking dish.

5. Place dish on middle rack in the oven; and bake until cooked through, about 8-10 minutes.

6. In a large pot, melt the coconut/olive oil, then sauté the onion just until soft, about 2-3 minutes.

7. Add the carrots and squash plus ½ cup water. Steam the squash and carrots until tender.

8. Place the steamed vegetables in a food processor and pulse to break down, then add the butter and apple cider vinegar. Puree until the consistency of mashed potatoes.

9. Serve the fish over a good-sized portion of the squash puree. Garnish with pomegranate seeds (optional).

From: Ilse Brown, Nutritionist
To make an appointment with Ilse 083 440 6661  |
Ilse is at Thrive Ballito on Wednesdays

Recipe & Image courtesy of Dr Mark Hyman (