One Pan Fish and Vegetables

By Lilian Dikmans

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This One Pan Fish and Vegetables is based on a recipe that my Mum makes. It’s perfect for times when you need a light and healthy lunch or dinner that still tastes good. I also love that it’s all cooked in one pan, so there’s minimal washing up.

The beauty of the recipe is that it creates its own sauce as it cooks. The butter and juices from the tomatoes and the fish combine in a really delicious way. For this reason, I highly recommend using butter in the recipe. Its richness works really well with the acidity of the tomato juices. However, if you want to make the recipe completely dairy free, you can use some extra olive oil instead of the butter.

One Pan Fish and Vegetables

As far as the tomatoes go, any variety of cherry tomatoes will work. It’s best to use cherry tomatoes, rather than regular large tomatoes, as they are generally a lot sweeter and have more flavour.

Healthy and easy dinner recipes

In addition to being gluten-free and grain-free, this recipe is also quite low carb. You can also serve it with some rice if you want to give it a boost. Rice is something that I eat regularly myself, particularly when I need to fuel longer training sessions.

Another easy dinner recipe that’s quick to make are these 20 Minute Burger Bowls. They are low carb and dairy-free too. The recipe is basically a deconstructed burger, without the need to shape the mince into patties.

I also personally make this Sheet Pan Chicken with Sweet Potato & Red Onion for dinner at least once a week. The sweet potatoes and red onion cook in the chicken juices, giving maximum flavour for very little effort.

Serves
2

Prep time
5 mins

Cook time
20 mins

Ingredients

  • 1 brown onion
  • 2 small zucchini
  • 1 punnet cherry tomatoes (about 200g)
  • 2 tablespoons butter
  • Splash of extra virgin olive oil
  • 2 fillets of white fish (such as flathead or ling)
  • Juice of half a lemon
  • Sea salt
  • Black pepper
  • Fresh parsley to serve (optional)

Method

  • 1
    Peel and finely chop the onion. Wash the zucchini and cherry tomatoes. Chop the zucchini into small chunks and the cherry tomatoes into quarters.
  • 2
    Heat a large frypan over a medium heat. You’ll need a frypan that has a lid, or use a separate lid from another pan that is large enough to cover the frypan. Add the butter and olive oil and allow to melt. As soon as the butter has melted, add the onions and fry until soft.
  • 3
    Add the zucchini and the cherry tomatoes along with a good seasoning of salt and pepper. Stir to combine, then cover the pan with the lid and allow to steam for a coupe of minutes.
  • 4
    Take off the lid and squash the tomatoes with a spatula or back of a spoon to release their juices, then give everything another stir.
  • 5
    Lay the fish over the vegetables and put the lid back on the pan. Allow to steam until the fish is cooked through. Cooking time will depend on the thickness of your fish fillets. They will be cooked when they are white all the way through and fall apart easily. You can test this by poking the fillets with a spoon or knife.
  • 6
    Once cooked, remove the lid from the pan and add a squeeze of lemon juice. Remove the pan from the heat. To serve, spoon the fish and vegetables onto two plates and pour over the sauce. Top with fresh parsley if desired.

Notes

I like to serve the recipe with some rice. If you’re eating low carb you could serve it with a green salad.

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Lilian Dikmans

Lilian Dikmans is an Australian model, Muay Thai fighter and founder of Real Food Healthy Body

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