Crispy Crumbed Fish with a Vibrant Harvest Vegetable Sauté

Name: Crispy Crumbed Fish with a Vibrant Harvest Vegetable Sauté
Total time: 25 min
Yield: 2 people
Ingredients: 4 units Crumbed Fish; 5 oz Brussel Sprouts; 2 cups Broccoli and Cauliflower; 1 cup Stir Fry Vegies; 0.5 cup Peas; 2 tbsp Milk; 1 tsp Fish Base; 2 tbsp Cooking Oil

Under 30 MinsHigh Protein • BalancedStovetop • Meal Prep FriendlyDinnerKid-Friendly

Easy

25min

480kcal

2people

MACROS

per serving

※gProtein

◆gFat

▣gCarbs

◎gSugar

◇gFiber

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Golden-brown crumbed fish served alongside a nutrient-dense sauté of sprouts, broccoli, cauliflower, and mixed garden vegetables in a light savory glaze.

The Crispy Crumbed Fish with a Vibrant Harvest Vegetable Sauté is the ultimate weeknight dinner that balances convenience with fresh, wholesome ingredients. This recipe for Crispy Crumbed Fish with a Vibrant Harvest Vegetable Sauté focuses on creating a texturally diverse plate where the golden, crunchy exterior of the Crumbed Fish meets a tender-crisp medley of roasted and sautéed greens. By utilizing a variety of high-perishability vegetables like Brussel Sprouts, Broccoli, and Cauliflower, you ensure your kitchen inventory stays fresh while packing every bite with vitamins. The Crispy Crumbed Fish with a Vibrant Harvest Vegetable Sauté also makes clever use of Stir Fry Vegies and Peas to add pops of color and sweetness, creating a 'rainbow' effect on the dish. To elevate the meal, we utilize a splash of Milk and a touch of Fish Base to create a light, savory pan-glaze that ties the seafood and vegetables together perfectly. Whether you are looking for a kid-friendly meal or a nutritious dinner for two, this dish delivers professional-chef results with minimal cleanup. The key to success is ensuring the pan is hot enough to sear the Brussel Sprouts to a deep golden brown, unlocking their natural nuttiness, which pairs beautifully with the delicate white fish inside the crumbs.

Ingredients

4 units Crumbed Fish
150 g Brussel Sprouts (about 8-10 sprouts)
2 cups Broccoli and Cauliflower (chopped into small florets)
1 cup Stir Fry Vegies
0.5 cup Peas
2 tbsp Milk
1 tsp Fish Base
2 tbsp Cooking Oil

Instructions

1
Preheat your oven or air fryer according to the Crumbed Fish package instructions. Cook the Crumbed Fish until golden brown and crispy.
2
While the fish is cooking, trim the Brussel Sprouts and cut them into halves or quarters if they are large.
3
Heat half of the Cooking Oil in a large skillet over medium-high heat. Add the Brussel Sprouts, Broccoli and Cauliflower florets. Sauté for 5-7 minutes until they begin to char and soften.
4
Add the remaining Cooking Oil followed by the Stir Fry Vegies and Peas. Stir-fry for another 3-4 minutes until all vegetables are bright and tender.
5
In a small cup, whisk the Fish Base into the Milk. Pour this mixture into the skillet with the vegetables, tossing quickly to coat everything in a light, savory glaze. Remove from heat immediately.
6
Plate the vegetable medley and top with the crispy Crumbed Fish. Serve immediately while hot.

Chef's Tips

•For extra crunch, finish the fish with a squeeze of fresh lemon if you have one on hand.
•Ensure the skillet is quite hot before adding the sprouts; this creates a smoky, caramelized exterior that removes the bitterness.
•If the vegetables dry out before the fish is ready, add a tablespoon of water and cover with a lid for 1 minute to steam them.