Ingredients
- 2 white fish fillets (cod, tilapia, or any mild white fish)
- 1 cup broccoli florets
- 1 medium carrot, thinly sliced
- 1 small zucchini, sliced (optional)
- 1 lemon (half for juice, half for slices)
- 1 teaspoon olive oil (optional)
- 1 teaspoon fresh parsley or dill, chopped
- Salt and pepper, to taste
- 1 garlic clove, minced (optional)
Directions
Steamed Fish with Veggies is a light, wholesome, and nutrient-packed dish perfect for those looking to maintain a healthy lifestyle without compromising on taste. This dish features tender white fish fillets, such as cod or tilapia, steamed to perfection alongside vibrant vegetables like broccoli, carrots, and zucchini. The gentle steaming process preserves the natural flavors, textures, and nutrients of both the fish and vegetables, making it a perfect choice for a clean-eating, low-calorie meal.
Infused with the refreshing zest of lemon and aromatic herbs like parsley or dill, this dish delivers a delicate yet flavorful experience. It is rich in high-quality protein, essential omega-3 fatty acids, and vitamins, particularly vitamin C from broccoli and vitamin A from carrots. This combination supports heart health, brain function, and overall well-being while keeping calorie intake in check.
Steamed Fish with Veggies is also extremely versatile. It can be served as a light lunch, a healthy dinner, or even as part of a balanced meal with a side of quinoa, brown rice, or a small portion of whole grains. Its simplicity makes it ideal for busy individuals who want to enjoy a nourishing meal without spending hours in the kitchen.
This dish is not only beneficial for weight management and cardiovascular health but also easy to digest, making it suitable for people of all ages, including children and the elderly. With minimal seasoning and no added oils, it’s a perfect example of how healthy cooking can be both delicious and satisfying.
Whether you are following a weight loss plan, aiming to boost your daily protein intake, or simply looking for a fresh, flavorful way to enjoy fish and vegetables, Steamed Fish with Veggies is a must-try recipe that embodies the essence of healthy eating.
Health Benefits
Low in Calories: Ideal for weight management.
High in Protein: Supports muscle repair and satiety.
Omega-3 Rich: Supports heart and brain health.
Packed with Vitamins: Broccoli and carrots provide vitamin C, vitamin A, and antioxidants.
Here’s a detailed nutrition breakdown for Steamed Fish with Veggies (per serving, assuming 1 fish fillet + 1/2 cup each of broccoli and carrots):
| Nutrient | Amount |
|---|---|
| Calories | 180–220 kcal |
| Protein | 25–28 g |
| Fat | 5–7 g |
| Saturated Fat | 1 g |
| Omega-3 Fatty Acids | 500–700 mg |
| Carbohydrates | 10–12 g |
| Fiber | 3–4 g |
| Sugar | 3 g |
| Cholesterol | 60–70 mg |
| Sodium | 150–200 mg |
| Vitamin A | 6000 IU |
| Vitamin C | 70 mg |
| Calcium | 60 mg |
| Iron | 1 mg |
Notes:
Values are approximate and may vary depending on fish type and portion size.
Steaming preserves most vitamins and minerals.
Optional olive oil adds ~40 kcal and 4.5 g healthy fats if used.
Disclaimer: The nutritional information provided is an approximate estimate based on standard ingredients and portion sizes. Actual values may vary depending on the type of fish, vegetables, cooking methods, and portion sizes. This information is for general guidance only and should not replace professional dietary advice.
Steps
1 Done | Prepare VegetablesWash broccoli and carrots. Slice carrots thinly to cook evenly. |
2 Done | Prepare FishPat fish fillets dry with a paper towel. Season lightly with salt, pepper, and a squeeze of lemon juice. |
3 Done | Set Up SteamerFill a steamer pot with water (about 2–3 inches) and bring to a gentle boil. |
4 Done | Steam VeggiesPlace broccoli and carrots in the steamer basket. Steam for 5 minutes. |
5 Done | Add FishPlace seasoned fish fillets on top of veggies. Add a few lemon slices on top of fish. Cover and steam for another 8–10 minutes, or until fish is opaque and flakes easily with a fork. |
6 Done | Finish & ServeDrizzle with a teaspoon of olive oil (optional) and sprinkle with chopped herbs. Serve hot with steamed veggies. |
7 Done | Serving TipServe with a small portion of brown rice or quinoa for a balanced meal. Add a pinch of black pepper or chili flakes for extra flavor without adding calories. |
