Fish with Veggies
This dish is quick and easy. Start with the veggies, as they cook in about 14 minutes, while the fish is around 10 minutes start-to-finish. If either is finished before the other, don’t panic, they can sit for a couple of minutes.
Fish with Veggies
Serves 4
Veggies
2 tablespoons olive oil
½ teaspoon red pepper flakes
½ red onion, medium to small chopped
¾ cup cherry tomatoes, halved
2 cloves garlic, minced
1 medium zucchini, quartered and diced into ½-inch pieces
1 yellow crookneck squash, quartered and diced into ½-inch pieces
2 ears fresh corn, shucked and cut from the cob
1 tablespoon fresh basil, thinly sliced
2 tablespoons fresh Italian parsley, minced
1 teaspoon fresh chives, finely minced with kitchen scissors
salt and pepper to taste
Fish
2 tablespoons canola oil
4 white fish fillets, 6 ounces each, with or without skin
salt and pepper
½ fresh lemon
Garnish
1 lemon, cut in wedges
Directions
The veggies
Pour olive oil in a nonstick or cast-iron skillet and heat to medium-high. Sprinkle in red pepper flakes and add onions. Sauté until onions begin to have a slight brown edge, about 4 minutes.
Add cherry tomatoes and quickly stir to blend with onions. Then, let tomatoes sit (do not stir) as you want a char on the tomatoes. Cook 4 minutes, then add garlic, zucchini, and yellow squash. Sprinkle with salt and pepper. Mix the vegetables with a wooden spoon, being careful not to mash them, and sauté at a medium-high temperature for 5 minutes. You want the squash to just begin to soften. Regulate heat so the vegetables do not burn but are still cooking quickly.
Add fresh corn kernels and mix in. Cook 2 minutes. Remove from heat, toss in herbs, and let sit for a minute. Taste for seasonings.
The fish
Preheat oven to 400°. Salt and pepper the fish.
Heat an ovenproof skillet (I prefer cast-iron) that is just large enough to hold the fish. Add the canola oil and heat until it shimmers. Add fish, skin-side down if it has skin on it. Fry over medium-high heat for 3 minutes, then carefully flip the fish. Cook 3 minutes more. Flip again, being careful to not break the flesh. Place skillet in preheated oven and bake until the center of the fish is opaque, 2 to 3 minutes.
To serve: Arrange veggies on the bottom of each plate with a fish fillet on top. Squeeze the lemon over all 4 portions, then serve each with a lemon wedge.
Notes
Tilapia, rock fish, flounder, halibut, and cod work well.
Rinse fresh fish fillets in a cup of cold water with a tablespoon of white vinegar added. Just put the water and vinegar in a nonreactive pan and dunk the fish. It cleans and freshens it. Pat dry.