Seared White Fish

with White Bean Puree and Mixed Veggies

Seared White Fish with White Bean Puree and Mixed Veggies

This simple and easy recipe is perfect for when you're in a protein funk. The zesty white bean puree matches perfectly with the pan seared fish and hearty mixed veggies and sure to be a hit with any seafood loving family.
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Course: Main Course
Cuisine: Italian, Mediterranean
Keyword: beans, fish, Recipes, Simple Recipes, summer, vegetables
Prep Time: 10 minutes
Cook Time: 25 minutes
Total Time: 35 minutes
Servings: 2 people
Calories: 95kcal

Equipment

  • 3 Saute Pans
  • Cutting Board
  • Chef's Knife
  • heat resistant spoon
  • Heat resistant spatula, preferably a fish spatula

Ingredients

  • 10 oz White fish, any variety Cut into 2 portions
  • 1/2 can White Beans your choice
  • 2 cloves Garlic Minced
  • 1/2 each Onion Diced
  • 1 tbsp Thyme Chopped, fresh
  • 1/2 each Zucchini sliced
  • 1/2 each Squash sliced
  • 1/2 each Bell Pepper sliced
  • 1 each Carrot Peeled, thinly sliced
  • Olive Oil As needed
  • Salt As needed
  • Pepper As needed

Instructions

  • Heat a pan and add in the onion and garlic, cook 2 minutes. Stir in the thyme and beans. Cook 3-5 minutes, adjust seasoning, and puree in a blender or food processor.
  • Heat a saute pan and add in a bit of oil. Add in the carrot and cook 2 minutes. Stir in the bell pepper and season with salt and pepper. Add in the squash and cook 3-5 minutes until veggies are tender. Adjust seasoning and turn the heat off.
  • Season the fish with salt and pepper. Heat a saute pan on medium high, add in 1 Tbs oil and the fish. Sear on each side and cook until your preferred doneness.
  • Serve Fish on top of the veggies and bean puree.
  • Enjoy!

Nutrition

Calories: 95kcal | Carbohydrates: 18g | Protein: 6g | Fat: 1g | Saturated Fat: 1g | Sodium: 5mg | Potassium: 372mg | Fiber: 4g | Sugar: 1g | Vitamin A: 276IU | Vitamin C: 7mg | Calcium: 76mg | Iron: 3mg
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