Lemon fish with sauteed beans and tomatoes
Discover a delightful Lemon Fish with Sautéed Beans and Tomatoes recipe! This fresh and zesty dish features succulent white fish seasoned with lemon zest, paired with green beans, cherry tomatoes, and garlic, all served on a bed of nutritious spinach. Perfect for a light, healthy, and satisfying meal. Ready in under 30 minutes!
- 19 Apr 2024
- Cook time 10 min
- Prep time 25 min
- 4 Servings
- 8 Ingredients
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.
Ingredients:
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!
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.
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!
| Nutrition Facts | |
|---|---|
| Serving Size | 340 grams |
| Energy | |
| Calories 270kcal | 11% |
| Protein | |
| Protein 36g | 23% |
| Carbohydrates | |
| Carbohydrates 8g | 2% |
| Fiber 2.88g | 8% |
| Sugar 3.82g | 4% |
| Fat | |
| Fat 13g | 15% |
| Saturated 1.92g | 6% |
| Cholesterol 100mg | - |
| Vitamins | |
| Vitamin A 200ug | 22% |
| Choline 130mg | 24% |
| Vitamin B1 0.34mg | 28% |
| Vitamin B2 0.34mg | 26% |
| Vitamin B3 6mg | 38% |
| Vitamin B6 0.73mg | 43% |
| Vitamin B9 90ug | 22% |
| Vitamin B12 1.70ug | 71% |
| Vitamin C 24mg | 28% |
| Vitamin E 1.55mg | 10% |
| Vitamin K 180ug | 146% |
| Minerals | |
| Calcium, Ca 100mg | 7% |
| Copper, Cu 0.23mg | 0% |
| Iron, Fe 1.76mg | 16% |
| Magnesium, Mg 110mg | 25% |
| Phosphorus, P 510mg | 41% |
| Potassium, K 970mg | 29% |
| Selenium, Se 22ug | 40% |
| Sodium, Na 130mg | 8% |
| Zinc, Zn 2.08mg | 19% |
| Water | |
| Water 280g | - |
| * Percent Daily Values are based on a 2500 calorie diet. Your daily values may be higher or lower depending on your calorie needs. | |
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