Are you looking for a delicious way to get your daily dose of omega-3s and essential vitamins? Look no further! In this article, we’ll be diving into 18 flavorful fish and vegetable recipes that are not only healthy but also mouth-wateringly good. From classic combinations like garlic butter salmon with roasted asparagus to international-inspired dishes like Thai coconut fish curry with mixed vegetables, there’s something for every palate.
Whether you’re a seasoned cook or just starting out in the kitchen, these recipes are designed to be easy to follow and packed with nutritious ingredients. Plus, many of them can be prepared in under 30 minutes, making them perfect for busy weeknights or quick lunches. So go ahead, get cooking, and discover the delicious world of fish and vegetable recipes!
Garlic Butter Salmon with Roasted Asparagus
A flavorful and healthy dish that combines the richness of garlic butter salmon with the tender sweetness of roasted asparagus. This recipe is perfect for a quick weeknight dinner or a special occasion.
Ingredients:
– 4 salmon fillets (6 oz each)
– 2 tbsp unsalted butter, softened
– 2 cloves garlic, minced
– Salt and pepper to taste
– Fresh parsley, chopped (optional)
– 1 lb fresh asparagus, trimmed
Instructions:
1. Preheat oven to 400°F (200°C).
2. Line a baking sheet with parchment paper.
3. Place the salmon fillets on the prepared baking sheet.
4. In a small bowl, mix together the softened butter and minced garlic.
5. Spread the garlic butter mixture evenly over each salmon fillet.
6. Season with salt and pepper to taste.
7. Roast in the preheated oven for 12-15 minutes or until cooked through.
8. Toss the asparagus with olive oil, salt, and pepper on a separate baking sheet.
9. Roast in the oven for 10-12 minutes or until tender.
10. Garnish with chopped parsley if desired.
Cooking Time: 22-27 minutes
Lemon Herb Cod with Sautéed Spinach
Brighten up your dinner table with this flavorful and healthy dish that combines the richness of cod with the brightness of lemon and herbs, paired with a burst of nutrients from sautéed spinach.
Ingredients:
– 4 cod fillets (6 oz each)
– 2 lemons, juiced
– 1/4 cup olive oil
– 2 tbsp chopped fresh parsley
– 2 tbsp chopped fresh dill
– 1 tsp garlic powder
– Salt and pepper to taste
– 1 package frozen spinach, thawed
Instructions:
1. Preheat oven to 400°F (200°C).
2. In a small bowl, mix together lemon juice, olive oil, parsley, dill, and garlic powder.
3. Place cod fillets on a baking sheet lined with parchment paper. Brush the lemon herb mixture evenly over both sides of the cod.
4. Season with salt and pepper to taste.
5. Bake for 12-15 minutes or until cooked through.
6. While the cod is cooking, heat a non-stick skillet over medium-high heat. Add thawed spinach and cook until wilted, about 2-3 minutes.
7. Serve cod with sautéed spinach.
Cooking Time: 15-20 minutes
Spicy Tuna and Vegetable Stir-Fry
A flavorful and protein-packed stir-fry that combines the richness of tuna with the crunch of colorful vegetables, all wrapped up in a spicy kick. Perfect for a quick weeknight dinner or a weekend treat.
Ingredients:
– 1 can of tuna (drained and flaked)
– 2 tablespoons of vegetable oil
– 1 onion, sliced
– 2 cloves of garlic, minced
– 1 red bell pepper, sliced
– 1 cup of broccoli florets
– 1 tablespoon of soy sauce
– 1 tablespoon of sriracha sauce
– Salt and pepper to taste
– Chopped green onions for garnish (optional)
Instructions:
1. Heat the oil in a large skillet or wok over medium-high heat.
2. Add the onion and garlic; cook until the onion is translucent, about 3-4 minutes.
3. Add the bell pepper and broccoli; cook until the vegetables are tender-crisp, about 5 minutes.
4. Stir in the tuna, soy sauce, and sriracha sauce. Cook for an additional minute.
5. Season with salt and pepper to taste.
6. Garnish with chopped green onions, if desired.
7. Serve hot over rice or noodles.
Cooking Time: 15-20 minutes
Baked Tilapia with Zucchini and Tomatoes
This flavorful and healthy recipe combines tender tilapia, sautéed zucchini, and juicy tomatoes for a delightful weeknight dinner. With minimal prep time and easy cooking instructions, this dish is perfect for busy households.
Ingredients:
– 4 tilapia fillets (6 oz each)
– 2 medium zucchinis, sliced
– 1 pint cherry tomatoes, halved
– 2 tbsp olive oil
– 1 tsp lemon zest
– Salt and pepper to taste
– Fresh parsley, chopped (optional)
Instructions:
1. Preheat oven to 400°F (200°C).
2. Line a baking sheet with parchment paper.
3. Place tilapia fillets on the baking sheet.
4. In a separate bowl, toss zucchini slices with olive oil, salt, and pepper. Spread them around the tilapia.
5. Top each tilapia fillet with cherry tomatoes and sprinkle lemon zest.
6. Bake for 12-15 minutes or until tilapia is cooked through.
7. Garnish with chopped parsley, if desired.
Cooking Time: 12-15 minutes
Crispy Fish Tacos with Cabbage Slaw
Get ready to taco ’bout the catch of the day! This recipe combines crispy fish, crunchy cabbage slaw, and a squeeze of lime juice for a flavorful and refreshing meal.
Ingredients:
– 1 pound cod or tilapia fillets
– 1 cup all-purpose flour
– 1 teaspoon paprika
– 1/2 teaspoon cayenne pepper
– 1/4 teaspoon salt
– 1/4 teaspoon black pepper
– Vegetable oil for frying
– 8-10 corn tortillas
– Cabbage Slaw (see below)
– Lime wedges, chopped cilantro, and sour cream (optional)
Cabbage Slaw:
– 2 cups shredded cabbage
– 1 tablespoon apple cider vinegar
– 1 tablespoon olive oil
– Salt and pepper to taste
Instructions:
1. In a shallow dish, mix together flour, paprika, cayenne pepper, salt, and black pepper.
2. Dip fish fillets in the flour mixture, shaking off excess.
3. Fry fish in hot oil until crispy, about 3-4 minutes per side.
4. Warm tortillas by wrapping them in a damp paper towel and microwaving for 20 seconds.
5. Assemble tacos with fried fish, cabbage slaw, and a squeeze of lime juice.
Cooking Time: 15-20 minutes
Mediterranean Grilled Fish with Bell Peppers
Savor the flavors of the Mediterranean with this simple yet flavorful recipe, where succulent fish is paired with sweet bell peppers and herbs. Perfect for a quick weeknight dinner or special occasion.
Ingredients:
– 4 fish fillets (such as tilapia or mahi-mahi), skin removed
– 2 large bell peppers, any color, sliced
– 1/4 cup olive oil
– 2 cloves garlic, minced
– 1 tablespoon freshly squeezed lemon juice
– 1 teaspoon chopped fresh oregano
– Salt and pepper to taste
– Fresh parsley or cilantro leaves for garnish (optional)
Instructions:
1. Preheat grill to medium-high heat.
2. In a small bowl, whisk together olive oil, garlic, lemon juice, and oregano.
3. Place fish fillets in the marinade, turning to coat evenly. Let sit for 10 minutes.
4. Grill bell peppers for 5-7 minutes per side, or until tender and slightly charred.
5. Remove fish from marinade, letting excess liquid drip off. Grill fish for 4-6 minutes per side, or until cooked through.
6. Serve fish with grilled bell peppers and garnish with fresh herbs, if desired.
Cooking Time: 20-25 minutes
Thai Coconut Fish Curry with Mixed Vegetables
This creamy and aromatic curry is a classic Thai dish that combines the flavors of coconut milk, fish sauce, and mixed vegetables with tender fish. Serve over steamed rice or noodles for a satisfying meal.
Ingredients:
– 1 pound firm white fish (such as cod or tilapia), cut into bite-sized pieces
– 2 tablespoons vegetable oil
– 1 onion, diced
– 2 cloves garlic, minced
– 1 red bell pepper, sliced
– 1 carrot, peeled and grated
– 1 can (14 oz) coconut milk
– 2 tablespoons fish sauce
– 1 tablespoon soy sauce
– 1 teaspoon Thai red curry paste
– Salt and pepper to taste
– Fresh cilantro leaves for garnish
Instructions:
1. Heat oil in a large skillet or wok over medium-high heat.
2. Add onion, garlic, bell pepper, and carrot; cook until vegetables are tender, about 5 minutes.
3. Add fish and cook until browned on all sides, about 4-5 minutes.
4. Stir in coconut milk, fish sauce, soy sauce, and curry paste; bring to a simmer.
5. Reduce heat to low and let curry simmer for 10-15 minutes or until fish is cooked through.
6. Season with salt and pepper to taste.
7. Garnish with cilantro leaves and serve over steamed rice or noodles.
Cooking Time: 20-25 minutes
Pan-Seared Trout with Garlic Green Beans
Elevate your mealtime routine with this easy-to-make and flavorful pan-seared trout recipe, paired with a delicious garlic green beans side dish.
Ingredients:
For the trout:
– 4 trout fillets (6 oz each)
– Salt and pepper
– 2 tbsp olive oil
For the garlic green beans:
– 1 lb fresh green beans, trimmed
– 3 cloves garlic, minced
– 2 tbsp butter
– Salt and pepper to taste
– Fresh parsley, chopped (optional)
Instructions:
1. Preheat oven to 400°F (200°C).
2. Season trout fillets with salt and pepper.
3. Heat olive oil in a large skillet over medium-high heat. Add trout and cook for 2-3 minutes per side, or until cooked through.
4. Meanwhile, prepare the garlic green beans: Melt butter in a separate pan over medium heat. Add minced garlic and sauté for 1 minute. Add green beans and season with salt and pepper to taste.
5. Serve trout with garlic green beans and garnish with chopped parsley if desired.
Cooking Time: 12-15 minutes
Fish and Vegetable Kebabs with Lemon Drizzle
Enjoy the perfect blend of flavors and textures with this refreshing recipe, ideal for a quick weeknight dinner or a summer BBQ.
Ingredients:
– 400g firm white fish (such as cod or tilapia), cut into 1-inch cubes
– 1 red bell pepper, cut into 1-inch pieces
– 1 yellow bell pepper, cut into 1-inch pieces
– 1 onion, cut into 1-inch wedges
– 2 cloves of garlic, minced
– 1 zucchini, cut into 1-inch slices
– 1/4 cup olive oil
– Salt and pepper to taste
– Fresh lemon juice (about 2 tbsp)
– Optional: parsley or dill for garnish
Instructions:
1. Preheat grill to medium-high heat.
2. Thread fish, bell peppers, onion, garlic, and zucchini onto skewers.
3. Brush with olive oil and season with salt and pepper.
4. Grill kebabs for 8-10 minutes, turning occasionally.
5. While kebabs cook, mix lemon juice and a pinch of salt in a small bowl.
6. Once kebabs are cooked, brush with lemon drizzle during the last minute of grilling.
7. Serve hot, garnished with parsley or dill if desired.
Cooking Time: 15-18 minutes
One-Pot Fish Stew with Carrots and Potatoes
This hearty fish stew recipe is a comforting and flavorful meal that can be prepared in just one pot. With the addition of tender carrots and potatoes, this dish is perfect for a cozy evening at home.
Ingredients:
– 1 pound white fish fillets (such as cod or tilapia)
– 2 medium-sized carrots, peeled and chopped
– 2 large potatoes, peeled and chopped
– 2 tablespoons olive oil
– 1 onion, chopped
– 4 cloves garlic, minced
– 1 cup fish broth
– 1/2 cup water
– Salt and pepper to taste
– Fresh parsley, chopped (optional)
Instructions:
1. Heat the olive oil in a large pot over medium-high heat.
2. Add the onion and cook until softened, about 3-4 minutes.
3. Add the garlic and cook for an additional minute.
4. Add the fish fillets, carrots, potatoes, fish broth, and water to the pot.
5. Season with salt and pepper to taste.
6. Bring the mixture to a boil, then reduce heat to low and simmer for 15-20 minutes or until the fish is cooked through and vegetables are tender.
7. Serve hot, garnished with chopped parsley if desired.
Cooking Time: 15-20 minutes
Pesto Salmon with Roasted Brussels Sprouts
This recipe combines the richness of salmon with the earthy sweetness of roasted Brussels sprouts, all tied together with a vibrant and herby pesto sauce.
Ingredients:
– 4 salmon fillets (6 oz each)
– 1/2 cup freshly made pesto
– 1 lb Brussels sprouts, trimmed and halved
– 2 tbsp olive oil
– Salt and pepper to taste
– 1 lemon, cut into wedges
Instructions:
1. Preheat oven to 400°F (200°C).
2. Line a baking sheet with parchment paper.
3. Place the Brussels sprouts on the baking sheet, drizzle with olive oil, and season with salt and pepper. Roast for 20-25 minutes or until tender and caramelized.
4. Meanwhile, place the salmon fillets on a separate baking sheet lined with parchment paper.
5. Spread 1/4 cup of pesto on top of each salmon fillet.
6. Bake the salmon for 12-15 minutes or until cooked through.
7. Serve the roasted Brussels sprouts alongside the pesto salmon, garnished with lemon wedges.
Cooking Time: 35-40 minutes
Blackened Fish with Corn and Avocado Salsa
Experience the bold flavors of the South with this spicy blackened fish dish, paired with a refreshing corn and avocado salsa.
Ingredients:
– 4 fish fillets (catfish or tilapia work well)
– 2 tbsp blackening seasoning
– 1 tsp paprika
– 1/2 tsp cayenne pepper
– 1/4 cup butter, melted
– 1 cup fresh corn kernels
– 1 ripe avocado, diced
– 1 lime, juiced
– Salt and pepper to taste
– Fresh cilantro leaves for garnish
Instructions:
1. Preheat oven to 400°F (200°C).
2. In a small bowl, mix together blackening seasoning, paprika, and cayenne pepper.
3. Coat each fish fillet with the spice mixture, pressing gently to adhere.
4. Place fish on a baking sheet lined with parchment paper, leaving space between each fillet.
5. Drizzle melted butter over the fish and bake for 12-15 minutes or until cooked through.
6. Meanwhile, combine corn kernels, diced avocado, and lime juice in a bowl.
7. Serve blackened fish with corn and avocado salsa spooned on top. Garnish with cilantro leaves.
Cooking Time: 15-20 minutes
Fish and Vegetable Chowder with Fresh Herbs
This hearty and flavorful chowder is a perfect way to warm up on a chilly day. With the freshness of herbs and the comfort of fish, this recipe is sure to become a new favorite.
Ingredients:
– 1 pound white fish (such as cod or tilapia), cut into bite-sized pieces
– 2 tablespoons butter
– 1 onion, chopped
– 2 cloves garlic, minced
– 1 red bell pepper, diced
– 1 can (14.5 oz) diced tomatoes
– 1 cup mixed vegetables (such as carrots, potatoes, and zucchini)
– 1 teaspoon dried thyme
– 1/2 teaspoon paprika
– Salt and pepper to taste
– Fresh parsley, chopped (optional)
Instructions:
1. Melt butter in a large pot over medium heat.
2. Add onion, garlic, and red bell pepper; cook until tender, about 5 minutes.
3. Add fish, diced tomatoes, mixed vegetables, thyme, paprika, salt, and pepper. Stir to combine.
4. Bring mixture to a simmer and cook for 10-12 minutes or until fish is cooked through.
5. Taste and adjust seasoning as needed.
6. Serve hot, garnished with chopped parsley if desired.
Cooking Time: 20-25 minutes
Teriyaki Glazed Fish with Steamed Broccoli
Teriyaki Glazed Fish with Steamed Broccoli: A sweet and savory combination that’s perfect for a quick weeknight dinner or special occasion.
Ingredients:
– 4 fish fillets (any white fish works well, such as cod or tilapia)
– 1/2 cup teriyaki sauce
– 2 tablespoons soy sauce
– 2 tablespoons brown sugar
– 2 tablespoons vegetable oil
– 4 broccoli florets
– Salt and pepper to taste
Instructions:
1. Preheat oven to 400°F (200°C).
2. In a small bowl, whisk together teriyaki sauce, soy sauce, and brown sugar.
3. Place fish fillets in a shallow baking dish and brush the top of each with the glaze.
4. Drizzle vegetable oil over the fish and season with salt and pepper to taste.
5. Bake for 12-15 minutes or until cooked through.
6. Meanwhile, steam broccoli florets until tender, about 3-5 minutes.
7. Serve fish with steamed broccoli and enjoy!
Cooking Time: 20-25 minutes
Fish and Vegetable Paella with Saffron
Paella, a classic Spanish dish, gets a boost of flavor with the addition of fish and saffron. This recipe combines tender fish, colorful vegetables, and aromatic spices to create a hearty and delicious meal.
Ingredients:
– 1 cup uncooked paella rice
– 2 cups water
– 1 tablespoon olive oil
– 1 onion, diced
– 2 cloves garlic, minced
– 1 red bell pepper, sliced
– 1 yellow bell pepper, sliced
– 1 zucchini, sliced
– 1 pound white fish (such as cod or tilapia), cut into bite-sized pieces
– 1 teaspoon saffron threads, soaked in 2 tablespoons hot water
– Salt and pepper to taste
– Lemon wedges for serving (optional)
Instructions:
1. Heat oil in a large paella pan over medium-high heat.
2. Add onion and garlic; cook until onion is translucent.
3. Add bell peppers and zucchini; cook until tender.
4. Add fish; cook until cooked through.
5. Add rice, water, saffron mixture, salt, and pepper. Stir well.
6. Bring to a boil, then reduce heat to low and simmer, covered, for 20-25 minutes or until liquid is absorbed and rice is tender.
7. Serve hot with lemon wedges, if desired.
Cooking Time: 25-30 minutes
Grilled Halibut with Mango and Cucumber Salad
Experience the sweet and savory fusion of grilled halibut, fresh mango, and crisp cucumber in this tropical-inspired salad.
Ingredients:
– 4 halibut fillets (6 oz each)
– 2 ripe mangos, diced
– 2 cucumbers, peeled and thinly sliced
– 1/4 cup olive oil
– 2 tbsp lime juice
– Salt and pepper to taste
– Fresh cilantro leaves for garnish
Instructions:
1. Preheat grill to medium-high heat.
2. Season halibut fillets with salt and pepper.
3. Grill halibut for 4-5 minutes per side, or until cooked through.
4. In a separate bowl, whisk together olive oil, lime juice, and a pinch of salt and pepper.
5. Add diced mango and thinly sliced cucumber to the bowl; toss to combine.
6. Serve grilled halibut on top of the mango-cucumber salad.
Cooking Time: 10-12 minutes (grilling time: 8-10 minutes)
Fish and Vegetable Spring Rolls with Dipping Sauce
Elevate your snack game with these delectable fish and vegetable spring rolls, wrapped to perfection with a crispy exterior and savory filling. Paired with a refreshing dipping sauce, this recipe is sure to become a favorite.
Ingredients:
– 1 package of spring roll wrappers
– 1/2 pound firm white fish (such as cod or tilapia), cut into small pieces
– 1 cup mixed vegetables (carrots, zucchini, bell peppers)
– 2 cloves garlic, minced
– 2 tablespoons soy sauce
– 2 tablespoons vegetable oil
– Salt and pepper to taste
– Dipping Sauce: 1/2 cup sour cream, 1 tablespoon soy sauce, 1 tablespoon honey
Instructions:
1. Preheat a large skillet or wok over medium-high heat.
2. In a bowl, mix together fish, vegetables, garlic, soy sauce, and vegetable oil.
3. Lay a spring roll wrapper on a flat surface and place about 1/4 cup of the filling in the center.
4. Fold the bottom half up, then fold in the sides and roll into a tight cylinder. Repeat with remaining wrappers and filling.
5. Fry the spring rolls until golden brown (about 3-4 minutes per side).
6. Serve warm with Dipping Sauce.
Cooking Time: 10-12 minutes
Baked Fish with Lemon Butter Cauliflower
A flavorful and healthy combination of baked fish and roasted cauliflower, infused with the brightness of lemon butter. This recipe is perfect for a quick weeknight dinner or a special occasion.
Ingredients:
– 4 fish fillets (white or salmon work well)
– 1 head of cauliflower
– 2 tablespoons unsalted butter, softened
– 2 cloves garlic, minced
– 1/2 cup freshly squeezed lemon juice
– Salt and pepper to taste
– Fresh parsley, chopped (optional)
Instructions:
1. Preheat oven to 400°F (200°C).
2. Line a baking sheet with parchment paper.
3. Place the fish fillets on the prepared baking sheet.
4. In a separate bowl, mix together softened butter, garlic, and lemon juice.
5. Toss cauliflower florets with salt and pepper to taste.
6. Drizzle the lemon butter mixture over the fish and cauliflower.
7. Roast in the preheated oven for 12-15 minutes or until the fish is cooked through and the cauliflower is tender.
Cooking Time: 12-15 minutes
Summary
Discover 18 delicious and healthy fish and vegetable recipes to add some flavor and nutrition to your mealtime routine. From garlic butter salmon with roasted asparagus to Thai coconut fish curry with mixed vegetables, there’s something for every palate. Other highlights include crispy fish tacos with cabbage slaw, Mediterranean grilled fish with bell peppers, and blackened fish with corn and avocado salsa. These easy-to-make recipes are perfect for a quick weeknight dinner or a special occasion. Get ready to impress your family and friends with these mouthwatering dishes!
