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–+ servings
Pan Fried Fish with Veggies

Discover the magic of Pan Fried Fish with Veggies a quick healthy and delicious weeknight dinner ready in 30 minutes Perfect for busy families
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Prep Time 15 minutes
Cook Time 15 minutes
Total Time 30 minutes
Servings: 4 people
Calories: 350
Ingredients Equipment Method Nutrition Notes

Ingredients
  

  • 6 ounces fish fillets (Tilapia, Cod, Salmon, Snapper, or Halibut)
  • 2-3 tablespoons vegetable oil
  • 1 tablespoon olive oil (optional, for finishing)
  • 3-4 cloves garlic, minced or sliced
  • 1 lemon (for zest and juice)
  • to taste Salt (preferably sea salt or kosher)
  • to taste Freshly cracked black pepper
  • pinch Paprika
  • to taste Fresh herbs (parsley, dill, or basil)
  • varied Assorted fresh vegetables (choose 3-4) Choose from bell peppers, zucchini, cherry tomatoes, asparagus, green beans, or onions.
  • 1 tablespoon butter (optional, for finishing)
  • 2-3 tablespoons white wine or chicken/vegetable broth (for deglazing)
  • to taste Light dusting of flour or cornstarch for crispiness

Equipment

  • 12-inch skillet
  • Spatula
  • Paper towels
  • Plates or cutting board
  • Knife

Method
 

  1. Take fish out of the fridge 10 minutes before cooking to bring it to room temperature.
  2. Pat fish fillets dry with paper towels and check for any remaining bones.
  3. Season the fish with salt, pepper, and paprika. Optionally, dust lightly with flour or cornstarch.
  4. Prepare vegetables by cutting them into similar-sized pieces: bell peppers into strips, zucchini into half-moons, and onions into thin half-moons.
  5. Heat a 12-inch skillet over medium-high heat and add vegetable oil.
  6. Once the oil shimmers, add onions and sauté undisturbed for 2 minutes.
  7. Stir in bell peppers and zucchini, seasoning with salt and pepper, and cook for another 3-4 minutes.
  8. Push vegetables to the sides of the pan and add fish in the center, cooking for 3-4 minutes per side until golden brown.
  9. Add garlic and cherry tomatoes to the vegetables around the fish during the last few minutes of cooking.
  10. When fish is done, toss everything together and finish with fresh herbs and a squeeze of lemon juice.

Nutrition

Calories: 350kcalCarbohydrates: 22gProtein: 30gFat: 15gSaturated Fat: 2gPolyunsaturated Fat: 3gMonounsaturated Fat: 10gCholesterol: 70mgSodium: 430mgPotassium: 600mgFiber: 4gSugar: 3gVitamin A: 20IUVitamin C: 70mgCalcium: 5mgIron: 8mg

Notes

Feel free to experiment with different types of fish and seasonal vegetables based on your preference and availability. For added flavor, consider a light wine sauce; use broth if you prefer to keep it alcohol-free. This dish is great for meal prep; just store leftovers properly and reheat gently to maintain texture. Enjoy with sides like rice, quinoa, or a fresh salad.
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