Sauteed fish with steamed vegetables

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Sauteed fish with steamed vegetables
If you have not yet discovered the joy of a fresh, mild white fish filet, gently sauteed and seasoned, surrounded by some freshly steamed and/or sauteed vegetables, garnished with a squeeze of fresh lemon, well, your life is about to get a little bit happier. Buy the fish the day you're going to prepare it, unless you're getting it frozen. (If frozen, thaw it overnight in the fridge and rinse it gently in cold water, then pat dry.) For the best flavor, buy only the freshest fish, always use your fish the day you buy (or thaw) it, and use up any leftovers within 24 hours.
Cuisine Any
Keyword Fish, Vegetables
Prep Time 15 minutes
Cook Time 10 minutes
Servings
people
Ingredients
Fish prep
Vegetables
Cuisine Any
Keyword Fish, Vegetables
Prep Time 15 minutes
Cook Time 10 minutes
Servings
people
Ingredients
Fish prep
Vegetables
Instructions
Sauteeing the fish
  1. Heat the olive oil over medium to medium-high heat in a nonstick skillet, adding the minced garlic. Add the fish filets or loins when hot. Saute the fish, first on one side, then the other, adding your favorite no-sodium seasoning. When the fish flakes apart, it is done. Higher heat will brown it a little more, but be careful not to overcook it. Set aside the fish in a separate dish when it is done.
Broccoli and Carrots
  1. If you like your broccoli and carrots very firm, you can stir fry them right in the pan the fish cooked in, tossing and seasoning them all in one batch for a few minutes until they're cooked to your preference. If you like your broccoli and carrots a little less firm, you can steam them lightly in a steamer first. Before they soften, remove them from the steamer to the saute pan and finish them in the oil and seasonings left from the fish. Add more seasoning to taste if you like.
Finishing
  1. Put the cooked fish back in the pan to heat through just before serving. Add the chopped green onions. When hot and ready to serve, put it on the plate with broccoli and carrots alongside, then top with cherry tomatoes and parsley. Season to taste with more of your favorite no-sodium seasoning. Garnish with sliced lemon and green onion; serve with whole grain bread if desired.
Recipe Notes

This technique works well with any fresh fish filet or loin, including salmon. The thicker loin cut will take a little longer to cook, so use medium heat. Be careful not to overcook, regardless of the type of fish. If your fish comes with skin on, cook the skin side first, then remove the skin with a sharp paring knife. It will slide off easily when it is cooked. 

Garnish can also include a little rosemary, chives,or whatever other fresh herbs you have on hand. If you prefer the tomatoes cooked, toss them in the pan for just a minute right before you serve everything.

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