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

Ingredients


1/4 cup Ground coffee (for fish)
1/4 tsp 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)

Instructions


  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.

Notes:

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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


Pygal41%464.2726362035795170.5421732915792738%328.9251853354516266.3542276742032321%325.7090609214212126.0612124129960641%38%21%CarbohydratesFatProtein

Meal Type(s)

Main




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