Steamed Fish and Vegetables for One
Delight in the simplicity and nutrition of this Steamed Fish and Vegetables for One recipe, a perfectly portioned meal that’s bursting with fresh flavors and vibrant colors. Featuring a tender white fish fillet like cod, tilapia, or sole, delicately steamed alongside crisp broccoli, sweet carrots, and succulent zucchini, this dish is elevated with aromatic ginger, fragrant lemon slices, and a drizzle of olive oil. Ready in just 25 minutes, it’s a quick and healthy solution for busy weeknights or mindful eating. Whether you choose to add a splash of soy sauce for an umami boost or enjoy it as-is, this light yet satisfying recipe is ideal for those cooking for one and seeking a wholesome, low-calorie meal that doesn’t skimp on taste. Perfectly paired with jasmine rice, quinoa, or served solo, this dish is as versatile as it is delicious!
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Recipe Information
Ingredients
- 1 piece (about 6 oz) white fish fillet (e.g., cod, tilapia, or sole)
- 1 cup broccoli florets
- 1 medium carrot, thinly sliced
- 0.5 medium zucchini, sliced into rounds
- 0.5 piece lemon, thinly sliced
- 1 teaspoon fresh ginger, grated
- 1 tablespoon soy sauce (optional)
- 1 teaspoon olive oil
- 0.25 teaspoon sea salt
- 0.25 teaspoon black pepper
- 1 cup water
Instructions
Rinse the white fish fillet under cold running water and pat it dry with a paper towel. Season both sides with sea salt and black pepper.
Prepare the vegetables by washing them thoroughly. Cut the broccoli into small florets, thinly slice the carrot, and cut the zucchini into 1/4-inch rounds.
In a heatproof plate or shallow bowl that fits into your steamer, layer the fish fillet and vegetables. Arrange lemon slices on top of the fish, and sprinkle the grated ginger evenly over the dish.
Drizzle the olive oil over the vegetables and fish. If desired, pour the soy sauce over the fish for extra flavor.
In a pot or steamer base, add 1 cup of water and bring it to a simmer over medium heat.
Place the plate or bowl with the fish and vegetables into the steamer basket. Cover the pot with a lid and steam for 12-15 minutes, or until the fish is opaque and flakes easily with a fork, and the vegetables are tender but still crisp.
Carefully remove the steamer basket from the pot, and allow the dish to cool for a minute before serving. Transfer to a plate if needed.
Serve warm and enjoy this healthy, delicious meal!
Nutrition Facts
Calories |
364 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 16.4 g | 21% | |
| Saturated Fat | 2.6 g | 13% | |
| Polyunsaturated Fat | 1.3 g | ||
| Cholesterol | 85 mg | 28% | |
| Sodium | 1711 mg | 74% | |
| Total Carbohydrate | 17.6 g | 6% | |
| Dietary Fiber | 5.9 g | 21% | |
| Total Sugars | 6.9 g | ||
| Protein | 40.6 g | 81% | |
| Vitamin D | 8.5 mcg | 42% | |
| Calcium | 142 mg | 11% | |
| Iron | 2.6 mg | 14% | |
| Potassium | 1055 mg | 22% | |
*The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.
