Fish steamed with vegetables

Steamed Fish with Vegetables - Simple and Delicious Recipe

Discover a delicious and healthy recipe for steamed fish, perfect for a quick and nutritious dinner. This fish dish is not only tasty but also an excellent choice for a balanced diet, thanks to the nutritional benefits of fish and vegetables.

Preparation time: 10 minutes
Baking time: 25 minutes
Total time: 35 minutes
Servings: 4

Your ingredients

- 1 kg pangasius fillets - This white fish is easy to cook and has a fine texture that pairs perfectly with vegetables. You can also use other types of fish, such as cod or salmon, if you prefer.
- 400 gr mixed vegetables - Choose a combination of carrots, broccoli, bell peppers, and cauliflower. Using a frozen mixed vegetable pack from the supermarket saves time and ensures you always have fresh vegetables on hand.
- 2-3 tablespoons olive oil - Olive oil is a healthy choice, rich in monounsaturated fats.
- 50 gr butter - Adds a rich and creamy taste to the dish.
- Juice of one lemon - The acidity of the lemon will enhance the flavors, adding a touch of freshness.
- Salt and pepper - Essential spices that will highlight the natural taste of your ingredients.

Step by step preparation

1. Preparing the fish
Start by thawing the pangasius fillets if they are frozen. Make sure they are completely thawed for even cooking. Season each piece with salt and pepper to taste. This is an essential step to ensure the fish will be flavorful.

2. Wrapping the fish
Take each piece of fish and place it individually on a piece of aluminum foil. Add a teaspoon of olive oil and a small piece of butter on top of each fillet. These fats will help retain moisture in the fish, making it more tender.

3. Packing and baking
Wrap each piece tightly in foil, ensuring it is sealed so that steam does not escape. Place the packets in a heat-resistant dish and put them in a preheated oven at 180 degrees Celsius. Cook for 20 minutes. This method of cooking in foil helps retain flavors and moisture, making the fish soft and tasty.

4. Finishing the fish
About 5 minutes before taking the dish out of the oven, carefully open the aluminum foil from each piece of fish. This will allow the fish to develop a slight golden color, making it more appetizing.

5. Preparing the vegetables
While the fish is baking, take a large skillet and add 2-3 tablespoons of butter along with some olive oil. Heat the skillet over medium heat. Add the frozen mixed vegetables and let them steam for about 10-15 minutes, stirring occasionally. Add a little vegetable broth to create steam and prevent sticking. Season with salt, pepper, and if desired, you can add herbs like basil or oregano for extra flavor.

6. Serving
Once the fish is ready, take it out of the oven and serve it alongside the steamed vegetables. You can drizzle the fish with lemon juice for an even fresher taste. This combination is not only delicious but also very nutritious, thanks to the protein from the fish and the vitamins from the vegetables.

Practical tips

- Alternative fish types: If you can't find pangasius, feel free to try another white fish like trout or sole.
- Fresh vs. frozen vegetables: If you prefer fresh vegetables, make sure they are cut evenly to cook at the same time.
- Add spices: Experiment with spices like smoked paprika, garlic powder, or even a pinch of chili for an extra flavor boost.
- Serving suggestion: This dish pairs wonderfully with a glass of dry white wine or a cold green tea, which will perfectly complement the flavors.

Nutritional benefits

Fish is an excellent source of high-quality protein, rich in omega-3 fatty acids that are essential for heart health. Mixed vegetables provide vitamins, minerals, and fiber, contributing to a balanced diet. This recipe is not only delicious but also figure-friendly, with approximately 350-400 calories per serving, depending on the amount of oil and butter used.

Frequently asked questions

- Can I use other types of oil?
Of course! You can use avocado or sunflower oil, but olive oil brings the best flavors.

- Is this recipe suitable for a low-carb diet?
Absolutely! This recipe contains few carbohydrates, making it ideal for those following a low-carb diet.

- How can I make the recipe spicier?
Add chili flakes or sriracha sauce to the vegetable mix for a bit of heat.

In conclusion, this steamed fish with vegetables is a quick, simple, and versatile recipe that can be easily adapted to your preferences. It is perfect for a family dinner or to impress guests at a special occasion. Enjoy every bite and savor the delicious flavors! Bon appétit!