Lunch/ Fodmap

Wild Halibut over Mashed Kabocha

Wild Halibut over Mashed Kabocha

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Serves: 4 Cooking Time: 1 hour


  • 1 small Kabocha
  • 1 tbsp Organic coconut oil
  • 4, 4oz pieces wild caught Halibut
  • 4 tbsp capers
  • 4 chopped Scallions ( green part only)
  • 2 tbsp Organic Extra Virgin Olive Oil
  • 1/4 tsp cayenne pepper
  • Fresh lemon juice ( from 1/2 lemon)
  • Salt & Freshly Ground Pepper
  • Hot sauce (optional)



Preheat oven to 350 F


Slice Kabocha top off and discard, then cut in half and de-seed. Place in on a baking sheet and into the oven for 30 min. Reduce oven to 175 F


When cooked, let cool and with a spoon take out all the orange meat and place into an oven proof bowl or dish. Add coconut oil, salt & pepper and use a potato hand masher to mix in the bowl. Place in oven to stay warm while you make the fish


Pat down the each portion fish with a paper towel and season with salt and pepper on both sides.


In a large non stick pan heat up the olive oil on high heat and add the fish. Reduce to medium heat, cook for 4 minutes before turning over and add the scallions and capers and cover for 4 minutes.


Remove cover and sprinkle with cayenne pepper, before reducing to simmer and covering while you plate.


Plate 1/4 of the Kabocha per person and remove the fish from the heat to plate by placing a piece over the squash. Divide scallions and capers evenly amongst plates and squeeze a dash of fresh lemon over dish. Optional to add hot sauce to the side.

Halibut is a flaky white fish that can pretty much accompany anything. What makes this dish memorable is the combo of the spiced Halibut with the crispy fried capers that sits a top a nice little bed of silky sweet Kabocha. Kabocha is one of my favorite winter squashes as not only can the skin be eaten ( in this case only the meaty inside was used) but its plain easy to make. Just pop it into the oven to roast a bit and then it can transform into the easel for all your creations. As I have been doing some research on proper food pairing that aids digestion, one of the groups your not supposed to mix is a protein and a carb or high starchy vegetable. Ding, ding, ding, Kabocha is a low starch cousin of the pumpkin we all know and love.

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