Description
A delicious and healthy dish featuring pan-seared fish fillets served with sautéed vegetables.
Ingredients
Scale
- 2 fish fillets (such as tilapia or cod)
- 1 zucchini, sliced
- 2 carrots, cut into sticks
- 2 tablespoons olive oil
- 1 tablespoon butter
- 2 garlic cloves, minced
- Juice of 1 lemon
- Salt and black pepper to taste
- Fresh parsley, chopped, for garnish
Instructions
-
Prepare the Vegetables:
- Slice the zucchini into rounds and the carrots into sticks.
- Mince the garlic and set aside.
-
Cook the Vegetables:
- Heat 1 tablespoon of olive oil in a large pan over medium heat.
- Add the carrots and sauté for 5 minutes.
- Add the zucchini slices and minced garlic, and continue to cook for another 5-7 minutes, until the vegetables are tender.
- Season with salt and pepper. Remove from the pan and set aside.
-
Pan-Sear the Fish:
- Pat the fish fillets dry with paper towels and season with salt and pepper.
- In the same pan, add the remaining tablespoon of olive oil and butter.
- Once the butter has melted and is slightly bubbly, place the fish fillets in the pan.
- Sear each side for about 3-4 minutes, until the fish is golden brown and cooked through.
-
Add Lemon Juice:
- Squeeze the lemon juice over the fish while it’s in the pan to add flavor.
-
Serve:
- Plate the fish fillets and top with the sautéed vegetables.
- Garnish with fresh chopped parsley.
Notes
- For extra flavor, marinate the fish in lemon juice and your choice of herbs for 30 minutes before cooking.
- Ensure the pan is hot before adding the fish to get a nice sear.
- Feel free to add other vegetables like bell peppers or asparagus for variety.
- Prep Time: 10 minutes
- Cook Time: 25 minutes
- Category: Main Dish
- Method: Pan-searing
- Cuisine: American
Nutrition
- Serving Size: 1 fillet with vegetables
- Calories: 350
- Sugar: 3g
- Sodium: 480mg
- Fat: 22g
- Saturated Fat: 6g
- Unsaturated Fat: 14g
- Trans Fat: 0g
- Carbohydrates: 15g
- Fiber: 3g
- Protein: 30g
- Cholesterol: 75mg