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.
- 3 Saute Pans
- Cutting Board
- Chef's Knife
- heat resistant spoon
- Heat resistant spatula, preferably a fish spatula
- 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
- 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.
Sodium: 5mgCalcium: 76mgVitamin C: 7mgVitamin A: 276IUSugar: 1gFiber: 4gPotassium: 372mgCalories: 95kcalSaturated Fat: 1gFat: 1gProtein: 6gCarbohydrates: 18gIron: 3mg
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