Becky'S Fish And Vegies
A flavorful seafood and vegetable dish featuring tender fish, a medley of fresh vegetables, and aromatic herbs, perfect for a hearty, healthy meal suitable for seafood lovers.
Ingredients
Instructions
- Brown garlic in olive oil.
- Add chopped vegetables, including peas, onions, string beans, celery, carrots, pea pods, mushrooms, and tomato.
- Add seasonings: parsley, rosemary, salt, pepper, and optional cayenne pepper and wine.
- Cover and simmer until vegetables are almost tender.
- Add the seafood (orange roughy, shrimp, calamari, scallops), stir gently, and cover until fish is cooked through.
- Serve with bread or over pasta.
Tips & Substitutions
To enhance the flavor of this dish, consider adding a splash of white wine or a pinch of cayenne pepper for heat. If you can't find orange roughy, any firm white fish will work well, such as cod or haddock. For a quicker prep, use frozen seafood and pre-chopped veggies. This recipe is versatile and can be adjusted to include your favorite vegetables from Mediterranean recipes.
Serving Suggestions
Serve this delightful seafood medley over a bed of pasta or alongside crusty bread to soak up the flavorful broth. A crisp green salad or a side of roasted vegetables complements the dish beautifully. It also pairs wonderfully with a light white wine for a complete meal.
Storage & Reheating
Store leftovers in an airtight container in the refrigerator for up to 3 days. To reheat, gently warm the dish in a skillet over medium heat, adding a splash of water or broth to prevent drying out, or microwave in short intervals until heated through.
Nutrition & Diet Analysis (per serving)
Each serving of Becky'S Fish And Vegies contains roughly 81 calories, with 3g protein, 12g carbohydrates, and 4g fat. It is an excellent source of dietary fiber (21% of the Daily Value) and vitamin C (20% of the Daily Value), and a good source of iron and vitamin A. Note that it is relatively high in sodium, at 541mg per serving (24% of the Daily Value).
Estimated from ingredients & per-serving nutrition — verify against package labels for allergies or strict diets.
* % Daily Values based on a 2,000 calorie diet (FDA 2020).
Frequently Asked Questions
Can I use frozen seafood for this recipe?
Yes, frozen seafood works great! Just ensure to thaw it properly before adding to the dish. This will help maintain the texture and flavor of the seafood when cooked.
What can I substitute for the vegetables?
Feel free to substitute with your favorite vegetables or whatever you have on hand, such as bell peppers, zucchini, or even spinach. The key is to achieve a balance of textures and flavors, so get creative!
How do I know when the seafood is cooked?
Seafood is cooked when it turns opaque and flakes easily with a fork. For fish, a safe internal temperature is 145°F (63°C). Be careful not to overcook, as it can become tough.
Nutrition is estimated from USDA FoodData Central ingredient data and may vary with brand, portion and preparation — see our methodology. This information is for general educational purposes only and is not medical or dietary advice (disclaimer).