Nutritionist Lucy Hyland

Butternut squash and smoked mackerel pot

January 9, 2024
Posted by Lucy

Butternut squash and smoked mackerel pot

I'm sure you are all filled with great intentions for this year and may I wish you every success in achieving your goals. when it comes to eating well, this year I'll be continuing to give you plenty of tips, recipe ideas and assistance with eating great healthy and natural foods.

I'll start with this great dish I created last night - the sweetness of the squash went so well with the smoked mackerel. The great thing about this dish is that it is packed full of anti-oxidant and nutrient rich foods and, boy, does it fill you up. One of the biggest secrets to eating well is simple: filling your plate full of fiber rich vegetables that are low in calories but high in taste and goodness - this dish is a perfect example of this.

Try it out and let me know how you go:

Butternut squash and smoked mackerel pot

Butternut squash and smoked mackerel pot


  • 1 medium butternut squash (washed, cored and peeled - you can always leave the skin on for extra fibre)
  • 2 medium red onions (peeled and quartered)
  • 4 tomatoes (halved)
  • 1 packet of smoked mackerel (usually contains 2-3 small fillets)
  • 1 teaspoon of cumin seeds
  • 1 /2 teaspoon smoked paprika (use normal paprika if you don't have smoked - I bought mine in Marks and Spencers)
  • 1/2 teaspoon chilli
  • 3 cloves of garlic - finely chopped/crushed
  • Juice of 1 lime
  • 1 dessertspoon of olive oil
  • Sea salt and freshly cracked pepper


  1. Preheat oven to 180 oc
  2. Place the squash, tomatoes and onions in a big bowl and add in the oil, lime juice, garlic, spices and salt and pepper. Give it a really good stir with your hands or spoon - the reason I do this is to minimise the amount of oil I actually use.
  3. Place on a baking tray and cook for about 40 mins. De-skin the mackerel fillets and tear into bite size pieces over the mixture and return to oven for last 5 minutes. Delicious!
  4. Wheat free, gluten free, sugar free, dairy free

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