Over filets with broccoli puree

Fish with Broccoli Puree - A Delicious Dish Easy to Prepare

In a world where time is often limited, but the desire to savor delicious and healthy meals remains constant, the recipe for "Fish with Broccoli Puree" proves to be the perfect choice. This dish is not only quick and simple but also offers an explosion of flavors and nutritional benefits. So, let’s embark on this recipe that perfectly combines fresh fish with a velvety broccoli puree.

Recipe History

Fish and vegetable recipes have been an integral part of the human diet for centuries. These dishes are not only tasty but also healthy, providing an excellent source of protein and vitamins. Broccoli, a superfood recognized for its antioxidant properties and essential nutrients, perfectly complements the fish fillet, creating an example of culinary balance.

Preparation Time:
- Preparation time: 10 minutes
- Cooking time: 20 minutes
- Total: 30 minutes
- Servings: 2

Ingredients:
- 2 fish fillets (preferably pangasius)
- 1 bunch of broccoli (about 200g)
- Fish seasoning (salt, pepper, herbs)
- Olive oil (or flavored oil, like grandma's)
- 1 knob of butter (about 20g)
- 2 cloves of garlic
- Salt, to taste

Step-by-Step Preparation:

Step 1: Preparing the Broccoli
Start by adding 1 liter of water to a large pot. Add a pinch of salt and bring the water to a boil. Make sure the broccoli florets are well washed and ready to be boiled. When the water boils, add the broccoli florets and let them cook for about 10 minutes until they become soft but not overcooked – you want them to retain a pleasant texture.

Step 2: Preparing the Fish
While the broccoli is boiling, prepare the fish fillets. Season both sides with a mix of salt, pepper, and herbs to taste. Drizzle the fillets with olive oil (or the flavored oil you have on hand). This step is essential for adding rich and savory flavor.

Step 3: Frying the Fish
Heat a non-stick pan over medium heat. Add the fish fillets and fry for 3-4 minutes on each side until golden and crispy. Make sure not to flip them too early to avoid breaking them. Once they are ready, remove them to an absorbent paper towel to eliminate excess oil.

Step 4: Preparing the Broccoli Puree
Once the broccoli is cooked, drain it well and place it in a blender. Add the peeled and crushed garlic cloves along with the knob of butter. Blend until you achieve a smooth puree. If necessary, adjust the consistency with a little boiled water. Don’t forget to season with salt to ensure a balanced taste.

Step 5: Serving
On a plate, place a generous layer of broccoli puree, and delicately place the fried fish fillet on top. You can garnish the plate with a few fresh basil leaves or a drizzle of olive oil for an elegant touch.

Serving Suggestions
This recipe pairs perfectly with a fresh green salad or a side of rice or quinoa to complete the meal. Additionally, a glass of dry white wine or a citrus cocktail would add an extra touch of refinement.

Nutritional Benefits
This recipe is rich in protein due to the fish, while broccoli provides a significant amount of vitamins C, K, and fiber. Moreover, garlic has anti-inflammatory properties and helps strengthen the immune system.

Frequently Asked Questions:
1. Can I use another type of fish?
Absolutely! You can replace pangasius with salmon, cod, or any other preferred fish.

2. What other vegetables can I use for the puree?
Vary with cauliflower, turnips, or peas. Each brings a unique flavor.

3. How can I make the puree creamier?
Add more butter or a tablespoon of cream for a richer taste.

4. Is this recipe suitable for a diet?
Yes, it is a healthy and low-calorie option, ideal for a balanced diet.

Final Notes
This simple and elegant dish can transform an ordinary dinner into a memorable culinary experience. Cooking with love and attention, you will manage to impress anyone, whether it’s family or friends. Try this "Fish with Broccoli Puree" and savor every bite!

Enjoy your meal!