Orange Fish with veggies (Healthy Meal option)
Introduce
Chef :
Jibita Khanna
Orange Fish with veggies (Healthy Meal option)
#basa
I love this delicious and healthy orange juice marinated Basa preparation with veggies.
I blanch the Vegetables so that it doesn't take much time to saute and your Vegetables also retains the bright color so that it's yummy & beautiful on your plate at the same time
Ingredient
Food ration :
1-2 servings
Cooking time :
1 hour
Cooking instructions
* Step 1
Cut the ends of the beans, cut the carrot lengthwise in 2 -3 inches length as seen in pics or as per your preference and separate the Broccoli florets. Blanch the Vegetables first - Boil water in a pot, once it starts boiling add in the broccoli boil for 3-4 minutes then take it out n put it in chilled water. Then put the carrot, after 2 minutes add in the beans and then after 3-4 minutes take it out n put them also in chilled water.
* Step 3
Mix all the ingredients for the fish Marination in a bowl. Cut the fillet into two pieces and pour the Marination mix over it and marinate the fillet and keep it for 10 minutes.
* Step 4
After that put everything in a pan and cover and cook, once the water evaporates, saute the fish in that remaining oil, flip the other side and saute it...it takes only 5 minutes and your fish fillet is done. Put it on a plate.
* Step 5
Almost Simultaneously, after putting the fish fillets to cook, in another pan, heat oil & butter and add in the garlic, basil and then the onion and saute all for a minute and then add the blanched veggies and saute, add in the salt and black pepper too, after a minute or two add the tomatoes and saute it along with the veggies. In another 5 minutes or so the sauteed vegetables are ready. Put it on the plate along with the fish and serve hot. Enjoy !!!
Note: if there is a photo you can click to enlarge it
10 Pieces Of Expert Nutrition Advice
1. Start Small
2. Fill Your Plate With Beans and Leafy Greens
3. Focus on Adding—Not Subtracting
4. Taste the Rainbow
5. Prioritize Potassium
6. Eat More Plants
7. Focus on Your Immune System
8. Try the Mediterranean Diet
9. Understand the Impact of Food
10. Guard Your Gut
See more