Low Fat Fish Bake With Butternut Squash Rice Recipe

Name: Low Fat Fish Bake With Butternut Squash Rice
Prep time: 15 min
Cook time: 30 min
Total time: 45 min
Yield: 4 servings
Ingredients: 2 salmon steaks, cooked and flaked; 60 g frozen prawns, thawed; 1 tomatoes, medium, chopped; 1/2 tablespoon cornflour; 1/4 pint skim milk; 1/2 teaspoon hot chili paste; 1 teaspoon chili powder; 1 teaspoon paprika; 75 g brown rice; 75 g butternut squash; 1 teaspoon low fat margarine; 75 g extra low-fat cream cheese; 2 slices bread, broken into bits; 2 teaspoons tomato puree

Servings: persons

2 salmon steaks, cooked and flaked
60 g frozen prawns, thawed
1 tomatoes, medium, chopped
1/2 tablespoon cornflour
1/4 pint skim milk
1/2 teaspoon hot chili paste
1 teaspoon chili powder
1 teaspoon paprika
75 g brown rice
75 g butternut squash
1 teaspoon low fat margarine
75 g extra low-fat cream cheese
2 slices bread, broken into bits
2 teaspoons tomato puree

1
Cook the brown rice and butternut squash in salt water for 25mins.
2
While they are cooking, put the tomato, chilli powder, chilli paste, paprika, tomato puree, prawns, salmon in a dish. Season with salt and pepper.
3
Put the milk, marg and cornflour in a mug, and heat on full power in the microwave, until thick.
4
Coat the bread lightly in cornflour.
5
Add the sauce to the dish, and spread over the cream cheese, followed by the bread.
6
Bake in the oven for 10 mins, or until the bread has toasted, and everything is heated.
7
Drain the rice and butternut squash, and mix together. Serve the rice and the fish bake together.

419

kcal

Calories

Fat

Carbs

Protein

Fat Carbs Protein

* Per serving · 4 servings · Values may vary.

Tips for the best results

Read through all the steps once before you start and measure out your ingredients first — it makes everything go more smoothly.
Taste as you go and adjust the seasoning before serving.
Avoid overcrowding the pan — cook in batches if needed for the best texture.
Let the dish rest for a few minutes before serving so the flavors settle.
Store leftovers in an airtight container in the fridge and enjoy within a few days.

Variations & substitutions

Use a neutral oil or a plant-based spread in place of butter for a dairy-free version.
A good 1:1 gluten-free flour blend works well if you need a gluten-free version.
Coconut cream is a reliable plant-based alternative to dairy cream.

No specific allergen information. Please check the ingredient list for possible allergens.

My Personal Notes

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How did you like this recipe?

This recipe makes 4 servings. You can adjust the portion size directly on this page.

You need 14 ingredients. The key ingredients include: 2 salmon steaks, cooked and flaked, 60 g frozen prawns, thawed, 1 tomatoes, medium, chopped, 1/2 tablespoon cornflour, and more.

Yes, Low Fat Fish Bake With Butternut Squash Rice falls under the Seafood category and is a great choice for this type of meal.

Store leftovers in an airtight container in the refrigerator for up to 3–4 days. Reheat gently before serving.

That's it — enjoy your meal!

Low Fat Fish Bake With Butternut Squash Rice

Tips for the best results

Variations & substitutions

My Personal Notes

How did you like this recipe?

Frequently Asked Questions