Fish and Vegetables Recipe

Name: Fish and Vegetables
Prep time: 15 min
Cook time: 30 min
Total time: 45 min
Yield: 4 servings
Ingredients: 1 pound boneless swordfish or tuna steak, about 1/2-inch thick; 2 teaspoons kosher salt; 4 ounces mushrooms, wiped clean with a damp cloth and thinly sliced lengthwise (about 2 cups); 2 cups broccoli florets; 4 ounces green beans, trimmed and quartered crosswise (about 1 1/3 cups); 4 ounces carrots, cut into 1-inch-thick matchsticks (about 1 1/3 cups); 1/4 cup fresh lemon juice; 2 tablespoons olive oil; Freshly ground black pepper to taste; 1 1/2 tablespoons chopped fresh herbs, such as mint, dill or parsley

Servings: persons

1
Place fish in the center of an oval dish 14 by 9 by 2 inches.
2
Sprinkle with salt.
3
Top with the mushrooms and broccoli.
4
Arrange green beans and carrots around the fish.
5
Mix lemon juice, oil, pepper and herbs together in a small bowl.
6
Pour over the fish and vegetables.
7
Cover tightly with microwave plastic wrap.
8
Cook at 100 percent power in a high-power oven for 8 minutes, or until carrots are cooked.
9
Prick plastic to release steam.
10
Remove from oven and uncover.
11
Serve hot.

447

kcal

Calories

Fat

Carbs

Protein

Fat Carbs Protein

* Per serving · 4 servings · Values may vary.

Tips for the best results

Read through all the steps once before you start and measure out your ingredients first — it makes everything go more smoothly.
Taste as you go and adjust the seasoning before serving.
Avoid overcrowding the pan — cook in batches if needed for the best texture.
Let the dish rest for a few minutes before serving so the flavors settle.
Store leftovers in an airtight container in the fridge and enjoy within a few days.

Variations & substitutions

Feel free to swap in similar ingredients you already have on hand and adjust seasoning to taste.

No specific allergen information. Please check the ingredient list for possible allergens.

My Personal Notes

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How did you like this recipe?

This recipe makes 4 servings. You can adjust the portion size directly on this page.

You need 10 ingredients. The key ingredients include: 1 pound boneless swordfish or tuna steak, about 1/2-inch thick, 2 teaspoons kosher salt, 4 ounces mushrooms, wiped clean with a damp cloth and thinly sliced lengthwise (about 2 cups), 2 cups broccoli florets, and more.

Yes, Fish and Vegetables falls under the Seafood category and is a great choice for this type of meal.

Store leftovers in an airtight container in the refrigerator for up to 3–4 days. Reheat gently before serving.

That's it — enjoy your meal!

Fish and Vegetables

Tips for the best results

Variations & substitutions

My Personal Notes

How did you like this recipe?

Frequently Asked Questions