Low Fat Fish Bake With Butternut Squash Rice Recipes

ROASTED WINTER SQUASH WITH SEARED COD

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.

LOW FAT FISH BAKE WITH BUTTERNUT SQUASH RICE

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.