Roasted Butternut Squash and Trout with Fresh Salsa
This hearty bake pairs tender butternut squash and delicate rainbow trout with a fresh salsa of tomatoes, red onion, cilantro, jalapeño, and lemon juice. Olive oil and dill add a fragrant finish, balancing the squash’s natural sweetness with bright, fresh flavors in a satisfying main dish for a relaxed dinner for two.
- Prep30 mins
- Cook1 hr
- Serves2
- DifficultyMedium
easyChef Pro health score
Calculated from USDA-referenced nutrient data for the ingredients in Roasted Butternut Squash and Trout with Fresh Salsa, not estimated by an AI model. The same recipe returns the same score every time.
- Glycemic ImpactFair
- 57 / 100
- Carb quality, not quantity. Higher is better.
- Nutritional DensityPoor
- 16 / 100
- Nutrients per calorie. Higher is better.
- Energy DensityGood
- 93 / 100
- Calories by weight. Higher means more food for fewer calories.
- NOVA Unprocessed or minimally processed
- 1 / 4
- Processing level, 1 (whole) to 4 (ultra-processed). Lower is better.
How it scores for each health goal
The same recipe scores differently against different goals, because the goal changes the calculation rather than filtering a list. Set your goal in easyChef Pro and every recipe is scored against it.
- 65
- Heart Health
- 85
- Metabolic
- 63
- Digestive
- 38
- Inflammatory
- 52
- Performance
- 70
- General Wellness
- 1
Preheat an oven to 450 degrees F (230 degrees C). Line a large baking sheet with aluminum foil.
- 2
Combine tomatoes, red onion, cilantro, jalapeno pepper, lemon juice, and olive oil in a bowl. Place squash halves on a baking sheet. Fill the butternut squash cavities with the tomato salsa mixture, reserving some salsa for garnish. Brush the cut surfaces of the squash with olive oil. Sprinkle the squash with dill.
- 3
Bake the squash in the preheated oven until almost tender, about 45 minutes.
- 4
Remove the baking sheet from the oven. Place the trout fillets on the baking sheet, brush them with olive oil, and sprinkle them with the remaining dill. Return the baking sheet to the oven and bake until the trout fillets are opaque and the fish flakes easily with a fork, about 15 more minutes. Serve the fillets on top of the squash halves with the reserved salsa.
- 5
Brush the cut surfaces of the squash with 1 tablespoon olive oil.
- 6
Sprinkle the squash with 2 tablespoons of dill.
- 7
Bake the squash in the preheated oven until almost tender, about 45 minutes.
- 8
Remove the baking sheet from the oven; place the trout fillets onto the baking sheet, brush with 1 teaspoon olive oil, and sprinkle with the remaining 2 tablespoons dill.
- 9
Return to the oven and bake until the trout fillets are opaque and the fish flakes easily with a fork, about 15 more minutes.
- 10
Serve the fillets on top of the squash halves, with the reserved salsa.
- Calories 681.24 kcal High 34%
- Protein 29.1 g Good Source 58%
- Carbohydrate 80.38 g 29%
- Total Fat 27.12 g High 35%
- Saturated Fat 6.43 g High 32%
- Trans Fat 0.0 g Low Source 0%
- Cholesterol 141.75 mg High 47%
- Sodium 148.38 mg Moderate 6%
- Dietary Fiber 14.35 g Good Source 51%
- Total Sugars 13.66 g --
- Added Sugars 0.0 g Low Source 0%
- Calcium 464.46 mg Good Source 36%
- Iron 7.62 mg Good Source 42%
- Potassium 2754.67 mg Good Source 59%
- Vitamin A 3210.71 mcg Good Source 357%
- Vitamin C 154.62 mg Good Source 172%
- Vitamin D 0.0 mcg Low Source 0%
Values are per serving. Percent Daily Values are based on a 2,000-calorie diet.
- Citrus 🍊
- Fish 🐟
- Tomatoes 🍅
- Onions 🧅
About This Recipe
Roasted Butternut Squash and Trout with Fresh Salsa is made with 10 ingredients and serves 2. It takes about 1 hr 30 mins and is rated medium. Key ingredients include Butternut Squash, Fresh Cilantro, Fresh Dill, and Jalapeño Pepper. Each serving provides about 681.24 kcal, and is a good source of protein.
Recipe Questions
- What is Roasted Butternut Squash and Trout with Fresh Salsa made of?
- The main ingredients are Butternut Squash, Fresh Cilantro, Fresh Dill, Jalapeño Pepper, Lemon Juice. The full list of 10 is above.
- How long does it take to make Roasted Butternut Squash and Trout with Fresh Salsa?
- About 1 hr 30 mins in total: 30 mins to prepare and 1 hr to cook.
- How many calories are in one serving?
- One serving provides about 681.24 kcal. The full nutrition breakdown is above.
- Is Roasted Butternut Squash and Trout with Fresh Salsa easy to make?
- This recipe is rated medium, with 10 ingredients and 10 steps.
- Is Roasted Butternut Squash and Trout with Fresh Salsa healthy?
- Roasted Butternut Squash and Trout with Fresh Salsa has an easyChef Pro health score of 53/100. Per serving, it provides 681.24 calories and 29.1 g of protein, or 58% of the Daily Value. It is a good source of dietary fiber, calcium, iron, potassium, vitamin A and vitamin C. Worth noting per serving: sodium at 148.38 mg (6% of the Daily Value) and saturated fat at 6.43 g (32% of the Daily Value). It contains Citrus, Fish, Tomatoes and Onions, so it may not be suitable for people with those allergies or dietary restrictions. Whether it fits your goals depends on your complete meal plan and nutritional needs. Remix it in easyChef Pro to adjust the ingredients and generate fresh nutrition and scores.
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The calculation evaluates nutrients, calorie density, processing level, and how well the food supports your selected health goal. Protein, fiber, vitamins, minerals and other beneficial nutrients can strengthen the score. High amounts of sodium, saturated fat, added sugar and other nutrients may lower it.
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