Low Fat Fish Bake With Butternut Squash Rice Recipes

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ROASTED WINTER SQUASH WITH SEARED COD



Roasted Winter Squash With Seared Cod image

Roasting slices of winter squash with nothing more than butter or oil is very effective. It's a preparation that can form the basis of a main dish (as it does here, with cod) or stand alone, especially when sprinkled with a dusting of a good spice mixture.

Provided by Mark Bittman

Categories     dinner, main course

Time 30m

Yield 4 servings

Number Of Ingredients 6

8 tablespoons butter
1 1/2 pounds winter squash (preferably butternut) or sweet potato, peeled and cut into 1/4-inch-thick slices
Salt and freshly ground black pepper
1 1/2 pounds cod fillet, in 2 or 4 pieces
Flour for dusting
2 tablespoons balsamic or sherry vinegar

Steps:

  • Preheat oven to 400 degrees. Melt half the butter in a small saucepan.
  • Put 2 tablespoons melted butter in a roasting pan and arrange squash slices in one layer on it. Sprinkle with salt and pepper and drizzle remaining 2 tablespoons melted butter on top. Roast without turning for 20 to 30 minutes, or until squash is tender; keep warm while you finish fish.
  • About 5 minutes before squash is done, put a heavy skillet over medium-high heat for about 2 minutes; add 2 tablespoons butter. Dredge cod pieces lightly in flour and sprinkle with salt and pepper. Add to skillet and turn heat to high; cook, turning only once, until nicely browned on both sides and cooked through (a thin-bladed knife will meet little or no resistance when fish is done).
  • Arrange squash slices on a platter, then top with fish. Add remaining butter to skillet over medium heat; when it sizzles and browns, add vinegar and cook for 10 to 20 seconds more. Pour over all and serve immediately.

Nutrition Facts : @context http, Calories 494, UnsaturatedFat 7 grams, Carbohydrate 35 grams, Fat 24 grams, Fiber 5 grams, Protein 33 grams, SaturatedFat 15 grams, Sodium 877 milligrams, Sugar 7 grams, TransFat 1 gram

LOW FAT FISH BAKE WITH BUTTERNUT SQUASH RICE



Low Fat Fish Bake With Butternut Squash Rice image

Make and share this Low Fat Fish Bake With Butternut Squash Rice recipe from Food.com.

Provided by Damie-anne

Categories     < 30 Mins

Time 30m

Yield 2 serving(s)

Number Of Ingredients 14

2 salmon steaks, cooked and flaked
60 g frozen prawns, thawed
1 tomatoes, medium, chopped
1/2 tablespoon cornflour
1/4 pint skim milk
1/2 teaspoon hot chili paste
1 teaspoon chili powder
1 teaspoon paprika
75 g brown rice
75 g butternut squash
1 teaspoon low fat margarine
75 g extra low-fat cream cheese
2 slices bread, broken into bits
2 teaspoons tomato puree

Steps:

  • Cook the brown rice and butternut squash in salt water for 25mins.
  • While they are cooking, put the tomato, chilli powder, chilli paste, paprika, tomato puree, prawns, salmon in a dish. Season with salt and pepper.
  • Put the milk, marg and cornflour in a mug, and heat on full power in the microwave, until thick.
  • Coat the bread lightly in cornflour.
  • Add the sauce to the dish, and spread over the cream cheese, followed by the bread.
  • Bake in the oven for 10 mins, or until the bread has toasted, and everything is heated.
  • Drain the rice and butternut squash, and mix together. Serve the rice and the fish bake together.

Nutrition Facts : Calories 615.7, Fat 26.7, SaturatedFat 8.8, Cholesterol 121.8, Sodium 571.3, Carbohydrate 57, Fiber 4.4, Sugar 5.5, Protein 36.6

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