Braised fish with cauliflower, zucchini & green beans 

My husband loves fish and I like to make either a fish or seafood dish once a week.  This combination was new for me – based on the vegetables I had on hand in the fridge.

Expectations:

Chopping the veggies takes about 3 or 4 minutes at most.

The actual prep and braising of the fish fillets is quick, I had yellow tail fillets for this, relatively thin and they were ready within 8 minutes of braising.  Every fish is a little different, the rule of thumb is 10 minutes of cooking time per inch — I like to check fillets at the 6 or 7 minute mark to see how they’re progressing.  Fish cooks fast and well, overcooked fish is dry (= not nearly as nice).

This serves 4 people, we ended up having more fish than needed which I saved for a snack for my husband.

Total time: 20 – 25 minutes.

Ingredients:

Olive or other vegetable oil.

1 to 1 1/2 pounds of fish fillets seasoned with salt and pepper (i.e. cod, halibut, yellowtail)

Fish fillets seasoned with salt and pepper
Fish fillets seasoned with salt and pepper

Liquid for braising (1/2 cup of olive brine, vegetable broth or mild white wine).

1 large zucchini cut into thin rounds.

1 to 1 1/2 cups of green beans (tough stem ends on each side trimmed off).

1 to 1 1/2 cups of cauliflower florets.

Salt and pepper to taste.

Optional: grape tomatoes for the kids. About 1/4 cup for each grape tomato eater.

Steps to put this on your table:

  • Warm up olive (or vegetable oil) in a large, wide saucepan over medium high heat.
  • Chop your vegetables — I used cauliflower, green beans, zucchini and grape tomatoes to serve on the side for the kids.
Chopped cauliflower, zucchini, green beans & grape tomatoes picture
Chopped cauliflower, zucchini, green beans & grape tomatoes
  • Start by sautéing your cauliflower, it takes the longest to cook.  At the 5 minute point, add your green beans and sauté for another 2 minutes.  Then add your zucchini for another 1 or 2 minutes of cooking, until it begins to wilt a bit and soften.
Sautéing the cauliflower
Sautéing the cauliflower
  • Remove the vegetables and add them to your plates.  If you’re making this over the cous cous , place on top the cous cous.  These also work well over spinach or arugula as a salad.
  • Add the brine (or other liquid) to the pan. Increase the heat slightly to bring the liquid to a boil.
  • Place the fish into the pan, cover, reduce heat and let simmer for about 6 to 7 minutes, use a fork to check for doneness (when fish is opaque down to the base, and flakes easily). If not done, cook another 2 to 4 minutes (usually takes 10 minutes for 1 inch thick fillets).
  • Place the fish on top of the cous cous (if using) and veggies. Cut small pieces for the kids (that eat fish).
  • Enjoy!

Lots of veggies I know but yummy as a salad

img_6733.jpg
Cauliflower, green beans and zucchini pair nicely with braised fish fillets.

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