Healthy, Quick and Easy Dinner Idea – Chili & Garlic Basa Fillets with Roasted Heirloom Squash

It can be hard getting back on track at the beginning of the week after a weekend of maybe not so great food choices. Try this really tasty recipe for an easy dinner that is quick to prepare and quick to cook. Its full of great healthy ingredients and its on the lighter side so you will feel full and totally satisfied, plus its a great way to kick-start those healthy eating plans and get back on track for the upcoming week. Feel free to change the fish to tilapia or sole, or the squash to cauliflower or brussel sprouts – whatever you might already have at home.  Add in some quinoa, bulgur, brown rice or hemp if you would like to round out the meal with a healthy starchy carb, or leave it as is and maybe serve with a side salad if you need/want the extra serving of vegetables.


Chili Garlic Basa

5-6 Basa Fillets – fresh or frozen (thawed) and patted dry

2 Tbsp – Chili Powder or Chili Lime Powder

1 Tbsp – Garlic Powder

1/4 Tsp – Sea Salt 

Olive Oil Spray 

Roasted Heirloom Squash

3 Cups or 1-2 bags (as shown) of Heirloom Squash

1 Tbsp – Minced Garlic

2 Tbsp – Lemon Juice or Juice from 1/2 fresh lemon

1 Tbsp – Extra Virgin Olive Oil

Sea Salt and Pepper to taste

2 Tbsp – Parmesan Cheese – grated or use the pre packaged petals (whatever you have on hand)










Preheat oven to 375C. Prep these together and place in the oven at the same time.

For the Basa, make sure it’s patted down dry with paper towels or cloth. Add the spices together and place on a plate. Next take each fish fillet and press both sides down onto the spice mixture so the fillet is fairly coated.

Next place all fillets on a baking sheet lined with foil or parchment paper and spray both sides with olive oil (I use a hand pumped Miso spray bottle) or you can drizzle on the olive oil if you don’t have the spray type. Just don’t use too much. Place into the oven for about 20-30 minutes depending on oven. You will know the fish is done when it starts to puff up and flake, but you can still see the juices. You can flip over the fish half way if you like.


Next the Heirloom Squash. Make sure it’s washed and strained of any excess liquid, then place into a large mixing bowl. Add the EVOO, the garlic, the lemon juice, the sea salt and pepper. Toss it around in the bowl a few times to make sure the squash is coated then place it on a lined baking sheet.


Put into the oven for 2-30 minutes, making sure to mix it around on the tay around the half way mark. You want the squash soft and firm not mushy. When it’s done, sprinkle the parmesan on the squash and let it sit for a minute before transferring to a serving bowl.








Place the fish on some nice greens and add the squash and you can enjoy this light dinner with all the flavour and none of the guilt  knowing you are back on track with your healthy eating plan. Bon Appetit!