Pan-Seared Basa with Vibrant Garden Vegetable Medley

Name: Pan-Seared Basa with Vibrant Garden Vegetable Medley
Total time: 25 min
Yield: 2 people
Ingredients: 2 count Basa Fish Fillets; 2 cups Broccoli and Cauliflower Florets; 1 cup Brussel Sprouts; 2 cups Stir Fry Vegies; 0.5 cup Peas; 2 tbsp Olive Oil; 2 cloves Garlic

Pescatarian • Low CarbUnder 30 MinsHigh ProteinStovetopDinner

Medium

25min

380kcal

2people

MACROS

per serving

※gProtein

◆gFat

▣gCarbs

◎gSugar

◇gFiber

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A light yet filling pescatarian dish featuring tender white fish served alongside a colorful, nutrient-dense sauté of fresh garden vegetables.

Experience a restaurant-quality meal at home with this Pan-Seared Basa with Vibrant Garden Vegetable Medley. This dish is designed to highlight the delicate, flaky texture of fresh fish while packing in a massive hit of nutrients from a variety of greens. Pan-Seared Basa with Vibrant Garden Vegetable Medley is the perfect solution for using up highly perishable items like basa fish, broccoli and cauliflower, and stir fry vegies before they lose their peak freshness. Basa is a mild, versatile white fish that acts as a perfect canvas for the savory, earthy flavors of sautéed brussel sprouts and the sweetness of garden peas. The secret to this Pan-Seared Basa with Vibrant Garden Vegetable Medley lies in the timing; by searing the fish quickly over medium-high heat, you achieve a beautiful golden exterior while keeping the inside moist. Meanwhile, the medley of broccoli and cauliflower provides a satisfying crunch that contrasts beautifully with the tender fish. Using a pre-mixed bag of stir fry vegies adds a wonderful complexity of textures and flavors without the need for extensive prep time. This recipe is naturally low in carbs and high in protein, making it a fantastic choice for a healthy weeknight dinner or a sophisticated date night meal. Don't forget to finish with a squeeze of lemon to brighten all those deep, roasted vegetable notes.

Ingredients

2 count Basa Fish Fillets
2 cups Broccoli and Cauliflower Florets
1 cup Brussel Sprouts (about 6-8 sprouts, halved)
2 cups Stir Fry Vegies
0.5 cup Peas
2 tbsp Olive Oil
2 cloves Garlic (minced)

Instructions

1
Pat the basa fish fillets dry with a paper towel and season both sides with salt and pepper.
2
Heat 1 tablespoon of olive oil in the skillet over medium-high heat. Add the brussel sprouts (cut side down) and the broccoli and cauliflower florets.
3
Sauté the vegetables for 5-6 minutes until they begin to char and soften. Add a splash of water if needed to steam them slightly.
4
Stir in the stir fry vegies, peas, and minced garlic. Cook for another 3-4 minutes until all vegetables are crisp-tender. Remove the vegetables from the pan and set aside on a warm plate.
5
Wipe the skillet clean and add the remaining olive oil. Carefully place the basa fish fillets in the pan.
6
Sear the basa fish fillets for 3-4 minutes per side, or until the fish is opaque and flakes easily with a fork.
7
Serve the basa fish fillets over the warm bed of broccoli and cauliflower, brussel sprouts, and stir fry vegies.

Chef's Tips

•To get a better sear on the fish, make sure the pan is very hot before adding the fillets.
•If you have a lemon in the fridge, a squeeze of juice over the fish right before serving elevates the flavor significantly.
•Don't overcook the Basa; it is a thin fillet and cooks very quickly.