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One-Pan Fish and Butternut Squash Bake
Recipes
One-Pan Fish and Butternut Squash Bake
4 servings
45 minutes total (Active 10 minutes)

Ingredients

  • Nonstick aluminum foil
  • 1 (14.5 oz) can diced tomatoes, drained
  • 1 (15 oz) can chickpeas, drained
  • ¼ cup fresh cilantro, finely chopped and divided
  • 4 cloves garlic, finely chopped
  • 1 lemon, for juice
  • 1 (15 oz) package frozen (or fresh) diced butternut squash
  • ¾ cup no-salt-added vegetable stock (or broth)
  • ⅔ cup pearled couscous
  • 1 tablespoon olive oil
  • 1 teaspoon pumpkin (or apple) pie spice
  • 1 teaspoon kosher salt, divided
  • ½ teaspoon pepper, divided
  • ½ teaspoon ground red pepper, divided (optional)
  • ¼ cup plain nonfat Greek yogurt
  • 1 cup baby spinach
  • 4 white fish fillets (such as cobia, tilapia, or cod), about 20 oz

Steps

    1. Preheat oven to 425°F. Line baking sheet with foil. Drain tomatoes and chickpeas; chop cilantro and garlic. Squeeze lemon for juice (2 tablespoons). Place in large bowl: tomatoes, chickpeas, squash, stock, couscous, oil, garlic, pumpkin pie spice, ½ teaspoon salt, ¼ teaspoon pepper, and ¼ teaspoon red pepper, if using. Toss to coat.
    2. Spread vegetable mixture in single layer on baking sheet. Bake 15 minutes. Combine yogurt, lemon juice, 2 tablespoons cilantro, and remaining ¼ teaspoon red pepper, if using. Set aside.
    3. Stir spinach into vegetable mixture. Place fish over vegetable mixture; season fish with remaining ½ teaspoon salt and ¼ teaspoon pepper. Bake 12–15 minutes until fish is opaque and flakes easily. Serve fish over vegetables. Drizzle with yogurt sauce, and sprinkle with remaining 2 tablespoons cilantro.
    Always check fish for bones and cook to an internal temperature of 145°F.

Amount per ¼ recipe serving: Calories 490, Total Fat 10g, Sat Fat 2g, Trans Fat 0g, Chol 65mg, Sodium 970mg, Total Carb 61g, Fiber 12g, Sugars 9g, Protein 44g, Calc 10%, Vitamin A 0%, Vitamin C 0%, Iron 15%