Butternut Crusted Fish

Butternut Crusted Fish is a modern, health-conscious dish where white fish fillets are coated with a crunchy mixture of crushed butternut squash seeds (pepitas) and often breadcrumbs or nuts before baking. It's a popular preparation in contemporary American and fusion cuisine, celebrated for its unique texture and nutritional profile.

🍽️ Nutrition at a glance

This dish is a high-protein, moderate-fat meal, with the crust providing healthy fats and fiber. A typical serving offers a good source of magnesium, zinc, and antioxidants, with a rough calorie estimate of 350-450 kcal.

Nutrition breakdown

Calories	380 kcal
Protein	32 g
Carbs	12 g
Fat	22 g
Fiber	3 g
Sugar	2 g
Sodium	450 mg
Magnesium	95 mg
Zinc	2.5 mg
Phosphorus	320 mg
Selenium	28 mcg
Vitamin E	4.2 mg
Potassium	480 mg
Iron	2.1 mg
Vitamin B12	2.8 mcg

Per 1 fillet (180 g) · estimated, varies by recipe

💡 What's interesting

The crust is nutritionally interesting as it repurposes the seeds of the butternut squash, a part often discarded, adding a boost of plant-based protein and minerals. Culturally, it represents a trend towards 'root-to-stem' eating and creative, vegetable-forward preparations in modern cooking.