Herbed Lemon Garlic Fish With Sautéed Vegetables Recipe

About this recipe

Elevate your dinner with the delightful Herbed Lemon Garlic Fish with Sautéed Vegetables. This Italian-inspired dish combines tender cod fillets with a zesty marinade of lemon juice, garlic, and Italian seasoning, making each bite a burst of vibrant flavors. Paired with beautifully sautéed carrots, mooli radish, and onions, this meal strikes a perfect balance between health and taste. The addition of fresh cucumber slices provides a refreshing crunch, rounding out the dish. With 38g of protein, this recipe is ideal for supporting muscle repair and maintaining energy levels after a busy day. The fresh vegetables contribute valuable fiber and nutrients, aiding digestion and boosting your overall wellness. Ready in just 35 minutes, this dinner is perfect for those seeking a quick, wholesome, and satisfying meal option. Serve it warm and enjoy a burst of Mediterranean flavors right at home!

Ingredients

• 1 Piece Cucumber 1Pc
• 1 Kg Carrots - 1kg
• 100G Heera Black Pepper Powder 100g
• - Fresh Asian Mooli Radish Daikon Exotic Vegetable
• - Schwartz Italian Seasoning
• 500 Ml Clearspring Organic Rapeseed Oil, 500Ml
• 400G Greenfield Himalayan Salt Fine 400G
• 1 Lemon - 1 Each
• 1 Onion Large 1 Each
• 1 Garlic Bulb - 1 Each
• 180G Fish Said Fred Asc Sea Bass Fillets

Instructions

1. 1. Rinse the sea bass fillets (360 g in total) under cold water and pat them dry with a paper towel.
2. 2. Peel and thinly slice 150 g carrots, 100 g mooli radish and the onion. Cut half the cucumber into thin rounds and set aside.
3. 3. Mince the garlic cloves and zest the lemon, then squeeze its juice into a small bowl.
4. 4. In a shallow dish, mix the lemon juice, zest, garlic, 15 ml rapeseed oil, 1 teaspoon Italian seasoning, 1/4 teaspoon black pepper and 1/2 teaspoon salt to create a marinade.
5. 5. Coat the fish fillets evenly with the marinade and let them sit for 10 minutes.
6. 6. Heat 15 ml rapeseed oil in a large skillet over medium heat. Add the onions and sauté until translucent, about 3 minutes.
7. 7. Add the carrots and mooli radish to the skillet, stirring occasionally, and sauté for 5 minutes until tender.
8. 8. Pour 50 ml of water into the skillet, cover, and steam the vegetables for an additional 3 minutes.
9. 9. In a separate non-stick skillet, heat 5 ml rapeseed oil over medium heat. Cook the marinated fish fillets for 3-4 minutes on each side until golden brown and flaky.
10. 10. Arrange the sautéed vegetables on plates and place the fish fillets on top.
11. 11. Garnish the dish with cucumber slices and a sprinkle of 1/2 teaspoon Italian seasoning for added flavor.
12. 12. Serve immediately while warm.

How to make Herbed Lemon Garlic Fish With Sautéed Vegetables

1. Prepare fish and vegetables. Rinse the cod fillets under cold water and pat dry. Thinly slice the carrots, mooli radish and onion, cut the cucumber into rounds, mince the garlic and zest and juice the lemon.
2. Marinate the cod. Mix the lemon juice, zest, garlic, 15ml rapeseed oil, Italian seasoning, black pepper and salt in a shallow dish, coat the cod evenly and leave it for 10 minutes.
3. Sauté the vegetables. Sauté the onions in 15ml rapeseed oil over medium heat for about 3 minutes until translucent, add the carrots and mooli for 5 minutes, then add 50ml water, cover and steam for 3 minutes.
4. Pan-fry the cod. Heat 5ml rapeseed oil in a separate non-stick skillet over medium heat and cook the cod for 3–4 minutes on each side until golden brown and flaky.
5. Plate and serve. Arrange the vegetables on plates with the cod on top, garnish with cucumber slices and a sprinkle of Italian seasoning, and serve immediately while warm.

Frequently asked questions

How long does Herbed Lemon Garlic Fish with Sautéed Vegetables take?

About 35 minutes: 10 minutes of prep and 25 minutes of cooking. The fish marinates while you start sautéing the onion, carrots and mooli.

What fish works best for Herbed Lemon Garlic Fish with Sautéed Vegetables?

Sea bass or cod fillets both work well, as they cook quickly and flake nicely. Any firm white fish of similar thickness can be used with the same timings.

How long should fish sit in a lemon marinade?

About 10 minutes is enough, as the lemon juice starts to firm and cook the flesh if left too long. Pat off excess marinade before it goes into the pan.

How do I stop fish fillets sticking to the pan?

Use a non-stick skillet, heat the oil properly first and pat the fish dry. Leave the fillets alone until they release easily before turning them.

What can I serve with lemon garlic fish?

Crushed new potatoes, rice or crusty bread all go well with the lemony pan juices. The sautéed vegetables already give plenty of colour, so a simple starch completes the meal.