Fish with sautéed vegetables

Fish with Steamed Vegetables - a Healthy and Delicious Recipe

Preparation time: 10 minutes
Cooking time: 20 minutes
Total time: 30 minutes
Servings: 4

At first glance, cooking fish may seem intimidating, but I assure you that this simple and quick recipe for fish with steamed vegetables is perfect for anyone, regardless of their kitchen experience. Combining tender hake fillets with colorful vegetables, this meal not only looks appetizing but is also packed with health-benefiting nutrients. Get ready to discover the joy of cooking a tasty, nutritious, and flavorful dish!

A Brief History of the Recipe

Fish and vegetables are combinations found in many culinary cultures over time. Fish dishes are often appreciated for their ease of preparation and nutritional benefits, and the steaming technique helps retain the juiciness of the ingredients. This recipe blends traditional cooking methods with modern influences, providing a perfect example of a healthy and quick meal.

Ingredients

- 4 pieces of hake fillet (approximately 600 g)
- 400 g mixed Mexican vegetables (a mix of carrots, corn, peas, and bell peppers)
- 1 bunch of broccoli (approximately 200 g)
- 2 tablespoons of extra virgin olive oil
- Salt and pepper to taste
- Lemon juice (optional, for serving)

Necessary Utensils

- 2 deep frying pans
- Lid for frying pan
- Spatula
- Serving plate

Step-by-Step Instructions

1. Preparing the ingredients: Start by washing the vegetables and broccoli thoroughly. Break the broccoli into small florets for even cooking. If using frozen vegetables, there is no need to thaw them before use.

2. Seasoning the fish: Season the hake fillets with salt and pepper on both sides. This simple step will add wonderful flavor to the fish.

3. Cooking the fish: In a deep frying pan, heat one tablespoon of olive oil over medium heat. Add the hake fillets and pour 100 ml of water over them. Cover the pan with a lid and let the fish steam on low heat for 10-12 minutes. Be sure to check occasionally to prevent sticking.

4. Preparing the vegetables: In another frying pan, add the second tablespoon of olive oil and heat over medium heat. Add the Mexican vegetables and pour in a cup of water. Cover with a lid and let the vegetables steam for 5-7 minutes.

5. Adding the broccoli: Once the vegetables are almost done, add the broccoli florets to the pan. Cover again and let cook for another 5 minutes, until the broccoli is tender but still retains a crunchy texture.

6. Assembling the plate: Check that the fish is cooked through and the vegetables are tender but not overcooked. Transfer the fish to a plate and arrange the vegetables alongside. You can add a few drops of lemon juice over the fish for an extra touch of freshness.

Serving Suggestions

This recipe for fish with steamed vegetables pairs perfectly with a serving of basmati rice or quinoa, which will add extra substance and nutrients. Additionally, a fresh green salad with a simple dressing of olive oil and balsamic vinegar can perfectly complement the meal.

Nutritional Benefits

Fish is an excellent source of protein, omega-3 fatty acids, and essential vitamins, while the fiber-rich, vitamin, and mineral-packed vegetables contribute to a balanced diet. This recipe is low in calories, with approximately 350-400 calories per serving, making it ideal for a light yet nourishing meal.

Possible Variations

- Alternative fish: If you don't have hake, you can also use other types of white fish, such as cod or tilapia.
- Choice of vegetables: Experiment with other seasonal vegetables, such as zucchini or eggplant, to vary the flavor of the dish.
- Spices: Add spices such as garlic powder, paprika, or herbs like dill or parsley to enhance the flavors.

Frequently Asked Questions

Q: Can I use frozen fish?
A: Yes, that's perfectly fine! Just make sure to let the fish thaw completely before cooking.

Q: Can I make this recipe vegetarian?
A: Absolutely! You can replace the fish with marinated tofu or tempeh and steam it.

Q: How can I tell when the fish is cooked?
A: The fish is done when it flakes easily with a fork and has an opaque texture.

This recipe for fish with steamed vegetables is not only easy to make but also full of flavor and color, bringing a touch of health into everyday life. Experiment, adapt, and most importantly, enjoy every bite!