I wanted to prepare something quick for lunch and didn't feel like spending too much time in the kitchen. I had a sea bass, some mushrooms, a potato, and a little broccoli in the fridge. It's not a complicated recipe, but it results in a light meal with simple ingredients, cooked quickly in a pan. The result is colorful, and each ingredient retains its flavor. The method is straightforward, with no unnecessary steps.
Quick Info
Total time: about 15-20 minutes
Preparation time: 5-7 minutes
Cooking time: 10-12 minutes
Servings: 1
Difficulty: easy
Recipe type: quick lunch, light meal with fish and vegetables
Ingredients
1 sea bass (cleaned, head and tail removed)
1 medium potato
2 champignon mushrooms
A few broccoli florets (3-5 pieces)
Salt
Pepper
Garlic (powder or granules)
Cumin
Preparation method
1. Clean the fish, cut off the head and tail, wash it well, and dry it with paper towels.
2. Slice the potato thinly.
3. Clean the mushrooms and cut them into suitable pieces.
4. Break the broccoli into florets and wash them.
5. Place the pan over medium heat and let it heat up well.
6. Place the fish and sliced potato in the hot pan. Put on the lid.
7. Let it cook for 5 minutes, then flip the fish and potatoes to the other side. Both should be lightly browned.
8. Now add the mushrooms and broccoli florets.
9. Season with salt, pepper, garlic powder, and cumin to taste.
10. Put the lid back on and cook everything for another 5 minutes. The fish and potatoes will brown nicely, while the vegetables remain slightly crunchy.
11. Serve immediately while hot.
Why I make the recipe often
I like it because it's quick, uses just one pan, and doesn't require complicated ingredients. The fish turns out juicy, the vegetables retain their texture, and the spices are simple. I don't have to watch it too closely, and the meal is ready quickly.
Tips and variations
Tips
If the fish doesn't fit in the pan, you can cut it in half.
Thinly sliced potatoes cook faster; don't cut them too thick.
Don't leave the broccoli too long; it loses its color and becomes soft.
Substitutions
Sea bass can be replaced with any white fish (dorade, trout).
If you don't have broccoli, you can use cauliflower or zucchini.
Garlic powder can be replaced with thinly sliced fresh garlic.
Variations
You can add other quick-cooking vegetables: green beans, bell peppers, thinly sliced carrots.
For flavor, you can add a little lemon juice at the end.
If you want, you can add a little olive oil, but I preferred not to use any.
Serving ideas
It should be eaten immediately while hot.
If you want something heartier, you can serve it with a green salad.
It also goes well with a slice of toasted bread.
Frequently asked questions
What type of pan did you use?
I used a pan with a lid; it's important to have a lid so everything cooks evenly.
Can I use another fish?
Yes, it works well with white fish that have firm flesh, like dorade or trout.
Is it necessary to add cumin?
No, but it gives a pleasant taste. If you don't like it, you can skip it.
Can it be made without a lid?
I still recommend the lid; otherwise, the potato and vegetables won't cook well in steam.
What kind of mushrooms are suitable?
I used champignon, but any white mushroom works just as well.
Nutritional values
Estimated for one serving:
Calories: 300-350 kcal
Protein: 30 g
Fat: 6-8 g
Carbohydrates: 30 g
The values vary depending on the size of the fish and the amount of vegetables. The recipe is low in fat and high in protein, with carbohydrates coming from the potato and vegetables.
Storage and reheating
The dish is best eaten immediately after cooking. I do not recommend storing it, as the vegetables and fish become soft and lose their texture. If there are leftovers, you can briefly steam or reheat in the pan, but it won't be as fresh.
Quick Info
Total time: about 15-20 minutes
Preparation time: 5-7 minutes
Cooking time: 10-12 minutes
Servings: 1
Difficulty: easy
Recipe type: quick lunch, light meal with fish and vegetables
Ingredients
1 sea bass (cleaned, head and tail removed)
1 medium potato
2 champignon mushrooms
A few broccoli florets (3-5 pieces)
Salt
Pepper
Garlic (powder or granules)
Cumin
Preparation method
1. Clean the fish, cut off the head and tail, wash it well, and dry it with paper towels.
2. Slice the potato thinly.
3. Clean the mushrooms and cut them into suitable pieces.
4. Break the broccoli into florets and wash them.
5. Place the pan over medium heat and let it heat up well.
6. Place the fish and sliced potato in the hot pan. Put on the lid.
7. Let it cook for 5 minutes, then flip the fish and potatoes to the other side. Both should be lightly browned.
8. Now add the mushrooms and broccoli florets.
9. Season with salt, pepper, garlic powder, and cumin to taste.
10. Put the lid back on and cook everything for another 5 minutes. The fish and potatoes will brown nicely, while the vegetables remain slightly crunchy.
11. Serve immediately while hot.
Why I make the recipe often
I like it because it's quick, uses just one pan, and doesn't require complicated ingredients. The fish turns out juicy, the vegetables retain their texture, and the spices are simple. I don't have to watch it too closely, and the meal is ready quickly.
Tips and variations
Tips
If the fish doesn't fit in the pan, you can cut it in half.
Thinly sliced potatoes cook faster; don't cut them too thick.
Don't leave the broccoli too long; it loses its color and becomes soft.
Substitutions
Sea bass can be replaced with any white fish (dorade, trout).
If you don't have broccoli, you can use cauliflower or zucchini.
Garlic powder can be replaced with thinly sliced fresh garlic.
Variations
You can add other quick-cooking vegetables: green beans, bell peppers, thinly sliced carrots.
For flavor, you can add a little lemon juice at the end.
If you want, you can add a little olive oil, but I preferred not to use any.
Serving ideas
It should be eaten immediately while hot.
If you want something heartier, you can serve it with a green salad.
It also goes well with a slice of toasted bread.
Frequently asked questions
What type of pan did you use?
I used a pan with a lid; it's important to have a lid so everything cooks evenly.
Can I use another fish?
Yes, it works well with white fish that have firm flesh, like dorade or trout.
Is it necessary to add cumin?
No, but it gives a pleasant taste. If you don't like it, you can skip it.
Can it be made without a lid?
I still recommend the lid; otherwise, the potato and vegetables won't cook well in steam.
What kind of mushrooms are suitable?
I used champignon, but any white mushroom works just as well.
Nutritional values
Estimated for one serving:
Calories: 300-350 kcal
Protein: 30 g
Fat: 6-8 g
Carbohydrates: 30 g
The values vary depending on the size of the fish and the amount of vegetables. The recipe is low in fat and high in protein, with carbohydrates coming from the potato and vegetables.
Storage and reheating
The dish is best eaten immediately after cooking. I do not recommend storing it, as the vegetables and fish become soft and lose their texture. If there are leftovers, you can briefly steam or reheat in the pan, but it won't be as fresh.