Steamed Fish with Pumpkin Mash & Orange Sauce

 

Introduction

Indulge in a light yet flavorful meal with this Steamed Fish served with creamy Pumpkin Mash and a tangy Orange Sauce. This dish is perfect for those seeking a healthy and delicious meal thats easy to prepare. The combination of tender steamed fish, naturally sweet pumpkin, and zesty orange creates a balanced dish thats rich in nutrients and low in calories.

 

Ingredients

For the Steamed Fish:

– 2 fillets of white fish (such as cod, tilapia, or halibut)

– Salt and pepper to taste

– 1 lemon, sliced

– Fresh herbs (like dill or parsley) for garnish

 

For the Pumpkin Mash:

– 2 cups of pumpkin, peeled and cubed

– 1 tablespoon of butter or olive oil

– Salt and pepper to taste

 

For the Orange Sauce:

– 1 cup of fresh orange juice

– 1 tablespoon of honey or maple syrup

– 1 teaspoon of cornstarch (optional, for thickening)

– 1 teaspoon of orange zest

– Salt to taste

 

Instructions

 

1. Prepare the Steamed Fish:

– Season the fish fillets with salt and pepper.

– Place the fish on a steaming tray lined with lemon slices.

– Steam the fish for about 8-10 minutes, or until fully cooked and flaky.

– Garnish with fresh herbs before serving.

 

2. Make the Pumpkin Mash:

– Boil the pumpkin cubes in a pot of water until tender, about 15 minutes.

– Drain the water and mash the pumpkin with butter or olive oil.

– Season with salt and pepper to taste.

– Set aside.

 

3. Prepare the Orange Sauce:

– In a small saucepan, combine the orange juice, honey, and orange zest.

– Bring to a simmer over medium heat.

– Optional: Dissolve cornstarch in a little water and add to the sauce to thicken.

– Cook until the sauce is slightly reduced and coats the back of a spoon.

– Season with salt to taste.

 

4. Assemble the Dish:

– Plate the steamed fish alongside a generous serving of pumpkin mash.

– Drizzle the orange sauce over the fish and serve immediately.

 

Nutritional Information (per serving)

 

–     Calories:     320 kcal

–     Protein:     28g

–     Fat:     8g

–     Carbohydrates:     35g

–     Fiber:     5g

–     Sugars:     15g

–     Vitamin A:     400% of the Daily Value (DV)

–     Vitamin C:     120% of the DV

–     Calcium:     10% of the DV

–     Iron:     8% of the DV

 

Conclusion

This Steamed Fish with Pumpkin Mash & Orange Sauce is not just a feast for the taste buds but also a powerhouse of nutrition. The fish provides a high-quality protein, while the pumpkin offers a good dose of fiber and Vitamin A. The orange sauce adds a citrusy zing and a boost of Vitamin C. This dish is perfect for a wholesome weeknight dinner or a special occasion where you want to impress with minimal effort.