Steamed Fish with Vegetables

🌍 Cultural Description:

This dish is a cornerstone of healthy Asian and Mediterranean cooking, often served in health-conscious households and fine dining settings. Steaming preserves the fish’s delicate texture and natural flavor, while the vegetables add freshness and balance.

🍽️ Nutritional Highlights:

Low in calories and rich in lean protein, omega-3 fatty acids, vitamins A and C, and dietary fiber, this meal supports heart health, weight management, and digestive wellness.

💡 Recipe Success Tips:

• Use a bamboo or metal steamer basket to maintain moisture.
• Cut vegetables into even sizes for uniform steaming.
• Don’t overcook the fish—check for flaking with a fork.

🛒 Ingredients (Brief Description):

• White Fish Fillets (e.g., cod or sea bass, 2 pieces, 150g each): Lean, mild-flavored protein.
• Broccoli Florets (1 cup): Nutrient-dense and fiber-rich.
• Carrots (1, thinly sliced): Adds color and sweetness.
• Zucchini (1 small, sliced): Light and soft texture.
• Garlic (2 cloves, minced): Aromatic foundation.
• Ginger (1 tsp, minced): Adds warmth and digestive benefits.
• Lemon Slices (4 slices): Fresh citrus accent.
• Soy Sauce (2 tbsp): Light umami seasoning.
• Olive Oil (1 tbsp): Healthy fat and subtle flavor.
• Salt and Pepper (to taste): Essential balance.

👩‍🍳 Preparation Method:

1. Season fish fillets with salt, pepper, and a splash of lemon juice.
2. Arrange fish and vegetables in a steamer basket lined with parchment paper.
3. Top fish with garlic, ginger, and lemon slices.

🔥 Cooking Method:

1. Fill a pot with water and bring it to a gentle boil.
2. Place the steamer basket over the pot, cover, and steam for 10–12 minutes, or until the fish flakes easily.
3. Drizzle with soy sauce and olive oil before serving.

🍚 Serving Suggestions:

Serve with brown rice, quinoa, or steamed jasmine rice. Garnish with fresh herbs like cilantro or parsley.

⏱️ Recipe Details:

• Preparation Time: 10 minutes
• Cooking Time: 12 minutes
• Total Time: 22 minutes
• Difficulty Level: Beginner
• Serves: 2

📊 Nutritional Value (per serving):

• Calories: 290 kcal
• Protein: 30g
• Fat: 10g
• Carbohydrates: 18g
• Fiber: 5g

❄️ Storage Instructions:

• Refrigeration: Store in a sealed container for up to 2 days.
• Reheating: Steam gently or microwave with a splash of water to preserve moisture.

Print Recipe

0 Add to Favorites

Steamed Fish with Vegetables

Author: Naji Bilo

Difficulty: Beginner Prep Time 10 mins Cook Time 12 mins Total Time 22 mins

Servings: 2 Calories: 290

Description

Low in calories and rich in lean protein, omega-3 fatty acids, vitamins A and C, and dietary fiber, this meal supports heart health, weight management, and digestive wellness.

Recipe ingredients

Scale

1/2x 1x 2x 3x

• 150g e.g., cod or sea bass, 2 pieces, each White Fish Fillets (Lean, mild-flavored protein.)
• 1 cup Broccoli Florets (Nutrient-dense and fiber-rich.)
• 1 thinly sliced Carrots (Adds color and sweetness.)
• 1 small, sliced Zucchini (Light and soft texture.)
• 2 cloves, minced Garlic (Aromatic foundation.)
• 1 tsp, minced Ginger (Adds warmth and digestive benefits.)
• 4 slices Lemon Slices (Fresh citrus accent.)
• 2 tbsp Soy Sauce (Light umami seasoning.)
• 1 tbsp Olive Oil (Healthy fat and subtle flavor.)
• to taste Salt and Pepper (Essential balance.)

Instructions

1. Use a bamboo or metal steamer basket to maintain moisture.
2. Cut vegetables into even sizes for uniform steaming.
3. Don’t overcook the fish—check for flaking with a fork.

Nutrition Facts

Servings 2

---

Amount Per Serving

Calories 290kcal

% Daily Value *

Total Fat 10g16%

Total Carbohydrate 18g6%

Dietary Fiber 5g20%

Protein 30g60%

---

* Percent Daily Values are based on a 2,000 calorie diet. Your daily value may be higher or lower depending on your calorie needs.

Note

❄️ Storage Instructions:

Refrigeration: Store in a sealed container for up to 2 days.

Reheating: Steam gently or microwave with a splash of water to preserve moisture.

Keywords: steamed fish recipe, healthy seafood dinner, fish and vegetables, low-calorie seafood, Mediterranean fish dish, easy steamed fish