Best 3 Low Fat Fish Bake With Butternut Squash Rice Recipes
Indulge in a culinary symphony of flavors and textures with our low-fat fish bake, a symphony of delicate flavors and textures. This wholesome dish combines tender fish fillets, roasted butternut squash, and fluffy cauliflower rice, all enveloped in a creamy and flavorful sauce. Prepare to embark on a journey of culinary delight as we delve into the intricacies of this recipe, exploring each ingredient and guiding you through the steps to create this delectable masterpiece.
Accompanying the fish bake is a trio of tantalizing recipes that complement the main course perfectly. Discover the vibrant flavors of our roasted butternut squash and broccoli salad, where the sweetness of roasted butternut squash harmonizes with the earthy notes of broccoli, tossed in a tangy dressing. For a side dish bursting with freshness, try our cucumber and avocado salad, a refreshing combination of crisp cucumber, creamy avocado, and a zesty dressing. And to satisfy your sweet cravings, indulge in our delightful chocolate avocado mousse, a rich and decadent mousse that strikes a perfect balance between indulgence and guilt-free pleasure.
COD WITH MISO-BUTTERNUT SQUASH SAUCE
Mild, flaky cod gets an ideal counterpart in this silky-creamy miso-butternut squash sauce flavored with ginger and topped with lemon, cilantro, and chili crisp.
Provided by Rachel Gurjar
Time 1h10m
Yield 4-6 servings
Number Of Ingredients 12
Steps:
- Heat oil in a large Dutch oven or other heavy pot over medium. Cook shallot, garlic, and ginger, stirring often, until shallot is softened and translucent, about 3 minutes. Add miso and cook, stirring, 1 minute. Add squash, salt, maple syrup (if using), and 4 cups water and stir to combine. Bring to a boil, then reduce heat and cover pot. Cook until squash is very tender, 20-25 minutes.
- Carefully purée squash and cooking liquid with an immersion blender until smooth. (Alternatively, you can carefully use a standard blender and work in 2 batches, keeping a towel over the lid and transferring to a medium bowl as you go.) Do ahead: Purée can be made 3 days ahead. Transfer to an airtight container; cover and chill.
- Bring squash purée to a simmer over medium heat (return to same pot if you puréed in a standard blender). Season cod lightly with salt. Reduce heat to low and place cod in sauce (it should be completely covered). Cover pot and cook cod, turning over halfway through, until fish is opaque throughout and flakes easily with a fork, 15-17 minutes. Remove pot from heat and gently stir lemon juice into sauce.
- Divide rice among bowls and ladle cod and sauce over. Top with cilantro and serve with chili crisp and lemon wedges for squeezing over.
LOW FAT FISH BAKE WITH BUTTERNUT SQUASH RICE
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
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
THE EASIEST - LOW-FAT BAKED FISH FILLETS
Photo shows Basa Fillets. Can use any type of fish fillets. For thicker fillets-cook a little longer and after 20 minutes, check every few minutes for being cooked through. Serve with steamed veges and either lemon juice or sauce of your choice. Photo shows baked Basa Fillet with recipe#278879. For a gluten-free diet check the seasonings are GF.
Provided by Jubes
Categories Australian
Time 25m
Yield 4 serving(s)
Number Of Ingredients 3
Steps:
- Pre-heat oven to 180°C if using fan-forced oven or 200°C if not using a fan-forced oven.
- Use cooking spray oil to spray a baking tray/sheet.
- Place fish in a single layer on the tray, Skin-side down if their is skin. Sprinkle with all-purpose seasoining spice mix or spices/herbs of your choice. Spray fish lightly with cooking oil.
- Bake for 15-20 minutes. For thicker fish check after 20 minutes, every couple of extra minutes, to check for being cooked through.
- Serve with steamed veges and sauce of your choice or lemon juice.
Tips:
- Select firm and flaky fish. Salmon, cod, or tilapia are great options.
- Use low-fat cooking methods. Baking or steaming are both healthy ways to cook fish.
- Add plenty of vegetables. Butternut squash, rice, and spinach are all nutritious and flavorful additions to this dish.
- Use low-fat dairy products. Fat-free milk or yogurt can be used in the sauce.
- Season the dish to your liking. Salt, pepper, garlic powder, and paprika are all good options.
- Serve with a side of whole-grain bread or quinoa. This will help to round out the meal and make it more filling.
Conclusion:
This low-fat fish bake is a delicious and healthy meal that is perfect for a weeknight dinner. It is packed with protein, vegetables, and healthy fats, and it is also low in calories and saturated fat. Plus, it is easy to make and can be tailored to your own dietary needs. So next time you are looking for a healthy and satisfying meal, give this low-fat fish bake a try!
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