Speedy Broiled Fish with Vegetables
Many people don't eat nutritious fish because they aren't sure how to prepare it. Don’t let cooking fish scare you; it's a breeze! This recipe is scrumptious, super easy, and fast! I always keep thin white fish in my freezer for this quick meal. The key ingredient for this tasty dish is miso paste. It's worth buying –miso paste is so flavorful mixed with a little water and lemon juice. Broiling thin fish requires less than five minutes of cook time. If your fish is thicker than a quarter of an inch, bake it in a 450-degree oven for ten minutes per inch. Either way, the miso paste adds a fabulous flavor without a lot of effort.
Use a sheet pan to cook your fish, and add vegetables to the pan too. When I'm in a real hurry, I just use a vegetable peeler and quickly slice vegetables like zucchini and carrots in ribbon-like strips. If I have a little more time, I use my spiral slicer for bell peppers, carrots, sweet potatoes, and a red onion for color and interest. Even using a vegetable spiralizer, I'm done in no time.
I toss these thinly-cut vegetables onto a sheet pan around the fish, and plop the sheet pan under the broiler for five minutes or less, or for thicker fish in the oven for only a few minutes longer. I also whip up a whole grain like farro or quinoa to serve with this heavenly fish and vegetables. A mouthwatering meal, all in about 15 minutes!
Speedy Broiled Fish with Vegetables
Ingredients
- 2 - 6 frozen or fresh white fish, quarter-inch fillets or thinner
- 1 - 2 tbsp olive oil
- 1 - 4 tsp miso paste mixed with enough water and lemon juice to spread
- Salt and pepper to taste
- 2 - 3 zucchini, ribboned with vegetable peeler or thinly sliced
- 1 - 2 red or orange bell peppers (optional)
- 1/2 of red onion, sliced (optional)
Instructions
- Turn the broiler to high and cover a baking sheet with parchment paper or a silicone mat. Place fish on the pan.
- Spread a thin layer of miso paste (mixed with water and/or lemon juice) over the fish fillets. Spritz on or pour half the olive oil over the fillets and then season them with salt and pepper.
- Peel several ribbons from one side until you reach the seeds, then turn the zucchini and peel away more ribbons until all that's left is the core. Thinly slice or spiral the bell peppers and red onions to add color and flavor (optional). Toss all vegetables in a bowl with the remaining olive oil and salt and pepper. Arrange the vegetables around the fish on the baking sheet.
- Place the pan of fish and vegetables under the broiler on the top rack of your oven, about four inches below the heating element. Cook the fish for two to four minutes, or until the fish is opaque, and a knife slides easily into the thickest part of the fillets. Make sure you don’t overcook them!
- Transfer the cooked fish to a plate and continue to broil the vegetables if they need more time, until tender and browned on the edges. Serve fish and vegetables alone or with a whole grain like quinoa, farro, sorghum, or brown rice.
