Baked Fish with Butternut Squash Mash

14 25 511
Ingredients Minutes Calories
Prep Cook Servings
15 min 10 min 4
Baked Fish with Butternut Squash Mash
Health Highlights


1/4 cup Ground coffee (for fish)
1 dash Vanilla bean powder (for fish)
3 tbsp Xylitol (or stevia; for fish)
1 tbsp Turmeric, ground (for fish)
1 tbsp Oregano, dried (for fish)
2 tbsp Sea salt, fine (for fish)
454 gm Tilapia (for fish)
1 squash Butternut squash (peeled, seeded, and cut into 1-inch cubes)
4 medium Carrots ( peeled and cut into 1-inch pieces)
4 tbsp Butter, grass fed, unsalted
1/2 tbsp Apple cider vinegar
1 green onion (stem) Green onion (cut into 4 pieces)
2 tbsp MCT oil
1 pinch Sea salt, fine (to taste)


  1. Preheat oven to 320ºF. Combine coffee beans, vanilla powder, xylitol, turmeric, oregano, and salt in a small bowl. Rub generously over fish.
  2. Place 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.
  3. Steam squash and carrots until tender. Place in blender with remaining ingredients and blend until the consistency of mashed potatoes.

Nutrition Facts

Per Portion

Calories 511
Calories from fat 193
Calories from saturated fat 133
Total Fat 21.4 g
Saturated Fat 14.7 g
Trans Fat 0
Polyunsaturated Fat 0.7 g
Monounsaturated Fat 0.6 g
Cholesterol 87 mg
Sodium 2846 mg
Potassium 1779 mg
Total Carbohydrate 57 g
Dietary Fiber 9.6 g
Sugars 10.5 g
Protein 27.1 g

Dietary servings

Per Portion

Meat 1.3
Vegetables 5.5

Energy sources