Image by paultorres from Pixabay
Looking for a healthy and delicious meal that’s quick and easy to make? Look no further than this steamed fish with vegetables recipe! This dish is perfect for anyone who wants to eat healthily without sacrificing taste or flavor.
Ingredients
To make this dish, you’ll need the following ingredients:
2 fillets of white fish (such as cod, haddock, or tilapia)
1 carrot, sliced into thin strips
1 red bell pepper, sliced into thin strips
1 zucchini, sliced into thin strips
1 onion, sliced into thin strips
1/2 cup of white wine
2 cloves of garlic, minced
2 tbsp of olive oil
Salt and pepper to taste
Instructions
Step 1
Start by prepping your vegetables. Slice the carrot, red bell pepper, zucchini, and onion into thin strips.
Step 2
In a large skillet, heat 2 tbsp of olive oil over medium heat. Add the minced garlic and sauté for 1-2 minutes, until fragrant.
Step 3
Add the sliced vegetables to the skillet and sauté for 5-7 minutes, until they start to soften.
Step 4
Add 1/2 cup of white wine to the skillet and let it simmer for 2-3 minutes, until the liquid has reduced by half.
Step 5
While the vegetables are cooking, prepare your fish. Rinse the fillets under cold water and pat them dry with a paper towel. Season the fish with salt and pepper to taste.
Step 6
Place the seasoned fish on top of the vegetables in the skillet. Cover the skillet with a lid and let the fish steam for 8-10 minutes, until it’s cooked through.
Step 7
Serve the steamed fish and vegetables hot, garnished with fresh herbs like parsley or cilantro.
The Benefits of Steaming Fish with Vegetables
Steaming fish with vegetables is not only a delicious way to prepare your meals, but it’s also a healthy option that offers a range of benefits for your body.
Firstly, steaming is a cooking method that helps to retain the natural flavor and nutrients of the fish and vegetables. Unlike frying or grilling, which can strip the food of its nutrients and alter its flavor, steaming locks in the goodness and keeps the dish healthy and flavorful.
Another advantage of steaming fish with vegetables is that it’s a low-fat cooking method. By using steam to cook your ingredients, you can avoid adding excessive amounts of oil or butter to your dish, which can increase the calorie count and add unnecessary fats.
When it comes to preparing the fish for steaming, there are a few tips and tricks to keep in mind. Firstly, it’s important to choose the right type of fish that’s suitable for steaming. Delicate fish, such as sole, trout, and cod, are perfect for steaming as they cook quickly and evenly.
Tips for Perfectly Steamed Fish with Vegetables
Steaming fish with vegetables is a healthy and delicious way to prepare a meal, but getting it just right can be tricky. Here are some tips to help you achieve perfectly steamed fish with vegetables every time.
Choose the right fish: When it comes to steaming fish, it’s important to choose a type that’s suitable for this cooking method. Delicate fish, such as sole, trout, and cod, are perfect for steaming as they cook quickly and evenly.
Marinate the fish: To infuse the fish with flavor and keep it moist during the steaming process, it’s important to marinate it beforehand. Some great marinade options include soy sauce, ginger, garlic, and lime juice.
Don’t overcook the fish: Overcooking fish can cause it to become dry and tough. To avoid this, check the fish regularly during the steaming process and remove it from the heat as soon as it’s cooked through.
Prep the vegetables: To ensure that the vegetables are cooked evenly, cut them into similar-sized pieces. If you’re using harder vegetables, such as carrots or broccoli, blanch them in boiling water for a few minutes before steaming.
Use a steamer basket: A steamer basket is a great tool for steaming fish with vegetables as it allows you to cook everything together in one pot. Simply place the fish and vegetables in the basket, cover with a lid, and let the steam do the rest.
Add aromatics: To add extra flavor to your steamed fish and vegetables, consider adding some aromatics such as fresh herbs, garlic, or ginger to the steaming water.
The Best Types of Fish for Steaming
Steaming fish is a healthy and flavorful way to prepare this protein-packed food, and there are several types of fish that work well for this cooking method. Here are some of the best types of fish to steam:
Cod
Cod is a versatile and mild-tasting fish that works well for steaming. Its firm texture holds up well during cooking, and it’s a good source of protein and omega-3 fatty acids.
Halibut
Halibut is a lean and flaky fish that’s ideal for steaming. It has a sweet and mild flavor that pairs well with a variety of vegetables and seasonings.
Salmon
Salmon is a rich and flavorful fish that’s packed with heart-healthy omega-3 fatty acids. It’s best to choose skin-on fillets for steaming, as the skin helps to keep the fish moist during cooking.
Sole
Sole is a delicate and tender fish that’s perfect for steaming. It has a light and sweet flavor that pairs well with a range of herbs and spices.
Tilapia
Tilapia is a mild-tasting and budget-friendly fish that’s ideal for steaming. It’s a good source of protein and low in calories, making it a great choice for those looking to eat healthier.
THere’s a delicious and healthy recipe to add to your meal plan. If you opt for steamed fish with vegetables, you’re sure to impress your family and friends with your culinary skills.
And if you’re looking for more recipe inspiration, be sure to check out this risotto with salmon recipe from RiceSelect. It’s a delicious twist on a classic dish that’s sure to become a new favorite in your household.
So go ahead, get cooking and enjoy a delicious and healthy meal tonight!
