1 tsp white wine vinegar
1 tsp Dijon mustard
1 tbsp olive oil
200g butternut squash (about ½ small squash), cut into 2cm chunks
85g green beans, trimmed and halved
140g thin-stemmed broccoli, halved vertically
1 tbsp pumpkin seed
4 x mackerel fillets, bones removed
1. Whisk the vinegar, mustard, 2 tsp of the oil and a little seasoning together in a large bowl.
2. Bring a large pan of salted water to the boil and heat the remaining oil in a large frying pan. Add the squash to the frying pan, season and cook, stirring, for 12-15 mins. Add the beans to the water, cook for 1 min, then add the broccoli and cook for 3 mins more. Drain well.
3. Tip the squash into the bowl with the dressing. Add the beans, broccoli and pumpkin seeds, toss well to combine and set aside. Cook the fish in the frying pan, skin-side down, for 2 mins, then flip over and cook for a further 1-2 mins until cooked through.
4. Divide the salad between the plates, top with the mackerel and drizzle over any dressing left in the bowl.
In Australia it is regarded as a pumpkin, and is used interchangeably with other types of pumpkin.
Butternut squash finds common use in South Africa. It is often prepared as soup or grilled whole. Grilled butternut is typically seasoned with spices such as nutmeg and cinnamon, or stuffed ... for example spinach and feta before wrapped in foil and then grilled. The grilled butternut is often served as a side dish to braais (barbecues) and the soup as a starter dish.
It is a good source of fibre, vitamin C, manganese, magnesium and potassium. It is also an excellent source of Vitamin A and Vitamin E.
The fruit is prepared by removing the skin, stalk, and seeds, which are not usually eaten or cooked. However, the seeds are edible, either raw or roasted, and the skin is also edible and softens when roasted. One of the most common ways to prepare butternut squash is roasting. To do this, the squash is cut in half lengthwise, lightly brushed with cooking oil, and placed cut side down on a baking sheet. It is then baked for 45 minutes or until it is softened. Once roasted, it can be eaten in a variety of ways.