Lemon fish with sauteed beans and tomatoes
Lemon fish with sautéed beans and tomatoes features baked white fish infused with zesty lemon, served atop vibrant sautéed green beans, cherry tomatoes, and spinach. This healthy dish is perfect for a light meal and packed with fresh flavors.
Cook time 10 min
Prep time 25 min
Ingredients:
1.50 lb white fish2 tbsp lemon zest
2 tsp olive oil
1 cup green beans
1.50 cups cherry tomatoes
2 garlic cloves
4 cups spinach
2 tbsp vinegar
Lemon fish with sautéed beans and tomatoes is a delightful and healthy meal that brings together the zesty flavor of lemon, the freshness of green beans and cherry tomatoes, and the rich nutrients of spinach. This dish is perfect for a light dinner or a nutritious lunch, and it's sure to impress your guests with its vibrant colors and delicious taste.
Instructions:
- Preheat your oven to 375°F (190°C).
- Rinse the fish fillets under cold water and pat them dry with paper towels.
- Place the fish fillets on a baking sheet lined with parchment paper or lightly greased with a bit of olive oil.
- Sprinkle the lemon zest evenly over the fish fillets.
- Drizzle 1 teaspoon of olive oil over the fillets.
- Season with salt and pepper to taste.
- Bake in the preheated oven for 15-20 minutes, or until the fish is opaque and flakes easily with a fork.
- While the fish is baking, heat the remaining 1 teaspoon of olive oil in a large skillet over medium heat.
- Add the minced garlic and sauté for about 1 minute, until fragrant.
- Add the green beans and cook for 3-4 minutes, stirring occasionally, until they start to become tender.
- Add the cherry tomatoes and cook for another 3-4 minutes, until the tomatoes begin to soften and the green beans are tender.
- Add the spinach to the skillet and cook until wilted, about 1-2 minutes.
- Stir in the vinegar and mix well.
- Season with salt and pepper to taste.
- Once the fish is done baking, remove it from the oven.
- Plate the sautéed beans and tomato mixture onto serving dishes.
- Place the baked lemon fish fillets on top of the veggies.
- Serve immediately and enjoy!
Lemon fish with sautéed beans and tomatoes is a simple yet elegant dish that is both delicious and nutritious. By following the steps and tips provided, you can create a meal that is sure to delight your taste buds and impress your family or guests. Enjoy the burst of flavors and the vibrant colors on your plate!
Lemon fish with sauteed beans and tomatoes FAQ:
The fish is done when it becomes opaque and flakes easily with a fork. This typically takes 15-20 minutes at 375°F (190°C). You can also use a food thermometer; the internal temperature should reach 145°F (63°C).
Yes, you can use frozen fish, but it's best to thaw it beforehand to ensure even cooking. If you're using frozen fish, increase the baking time slightly to ensure it's cooked through.
You can substitute green beans with other vegetables like asparagus, snap peas, or broccoli. Adjust the cooking time accordingly based on the vegetable you choose.
Store leftovers in an airtight container in the refrigerator for up to 2 days. Reheat gently in the microwave or on the stovetop to avoid overcooking the fish.
Skinless white fish like cod, tilapia, or haddock works well in this recipe. Choose firm fillets that can hold up during baking.
Tips:
- Make sure to use fresh white fish for the best flavor and texture.
- When zesting the lemon, avoid the white pith underneath the skin as it can be bitter.
- Do not overcook the green beans to maintain their crispiness and bright green color.
- You can use a variety of cherry tomatoes for a more colorful dish.
- Season the fish and vegetables with a pinch of salt and pepper to enhance their natural flavors.
- Serve the dish immediately after cooking to enjoy the freshest taste.
Nutrition per serving
4 ServingsCalories 270kcal
Protein 36g
Carbohydrates 8g
Fiber 2.88g
Sugar 3.82g
Fat 13g
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