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.
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.
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
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
- 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
- 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).
Lots of veggies I know but yummy as a salad
Cauliflower, green beans and zucchini pair nicely with braised fish fillets.