Wild fatty fish plus butternut squash? Yes, please! 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 fiber, antioxidants and phytonutrients. Combined with wild fatty fish filled with Omega-3s, this dish makes the perfect winter meal.
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2 tablespoons extra virgin olive oil
1 pound wild-caught fish (striped bass, hake, haddock, cod, etc.)
2 teaspoons freshly chopped thyme
1 teaspoon sea salt
1/4 teaspoon freshly ground black pepper
2 teaspoons paprika
2 tablespoons extra virgin coconut oil
1 onion, thinly sliced
2 cups carrots peeled and cut into 1-inch pieces
3 cups butternut squash, peeled, seeded and cut into 1-inch cubes
1 tablespoon coconut butter
1 teaspoon apple cider vinegar
- Preheat oven to 350ºF. Generously coat the fish with the olive oil. Combine the thyme, salt, pepper and paprika, and then rub generously over the fish. Place the fish in a single layer in a baking dish. Place dish on middle rack in the oven. Bake until cooked through, about 8 to 10 minutes.
- In a large pot, melt the coconut oil, then sauté the onion just until soft, about 2 to 3 minutes. Add the carrots and squash plus 1/2 cup water. Steam the squash and carrots until tender. Place the steamed vegetables in a food processor and pulse to break down, then add the coconut butter and apple cider vinegar. Then puree until the consistency of mashed potatoes.
- Serve the fish over a good-sized portion of the squash puree.
Nutrition information (per serving)
Makes 2 servings
Total fat: 26 g
Protein: 60 g
Fiber: 14 g
Sugar: 4 g
Sodium: 258 mg
— Recipe courtesy of Mark Hyman, MD.