Fish with broccoli

Fish with broccoli in a steamer - simple, tasty and healthy! You can cook fish with broccoli in different ways. I suggest the simplest and most useful way: in a steamer! Both fish and cabbage are juicy and delicious, and most importantly - healthy!
nanikiAuthor avatar
Recipe author

Composition / ingredients

Servings:
Translation table of volumetric measures
Nutrients and energy value of the composition of the recipe
By weight of the composition:
Proteins 69 % 11 g
Fats 13 % 2 g
Carbohydrates 19 % 3 g
66 kcal
GI: 100 / 0 / 0

Step-by-step cooking

Cooking time: 30 min
  1. Step 1:

    Step 1.

    To cook fish with broccoli in a steamer, take fish (in this case, halibut fillet, you can take any fish, preferably without bones), frozen or fresh broccoli cabbage, a little carrot and onion, lemon juice, sunflower oil, salt and ground black pepper. To add a steamer to the pan to enhance the flavors, I usually add bay leaf, dill with an umbrella, pepper peas.

  2. Step 2:

    Step 2.

    Wash the fish fillet well, dry it with a paper napkin or a kitchen towel.

  3. Step 3:

    Step 3.

    Then pepper the fish, add salt on both sides.

  4. Step 4:

    Step 4.

    Pour water into the pan-pan of the steamer, half a liter is enough - so much that it does not boil out in 20 minutes. Throw a few leaves of lavrushka, a sprig of dill with an umbrella, or just a dill seed, or cumin seeds, they all have an excellent aroma that creates a successful combination in tandem with fish.

  5. Step 5:

    Step 5.

    Brush the pieces of fish fillet with sunflower oil and place on the grill of the steamer. Sprinkle the fish with freshly squeezed lemon juice.

  6. Step 6:

    Step 6.

    Broccoli usually gets frozen, so, before you put it in a steamer, you don't even need to defrost it. Depending on the manufacturer, it may not even need a pre-wash. But just in case, throw the inflorescences into a colander and hold them under the tap, shaking periodically. Spread the broccoli between the fish, add onion rings.

  7. Step 7:

    Step 7.

    For beauty and brightness, place thin slices of carrots in the same place, sprinkle with any favorite seasoning and put over steam. Cover the pan with a lid and cook for a couple of minutes at a gentle boil for 20 minutes (depending on the thickness of your fish).

  8. Step 8:

    Step 8.

    That's it! Fish with broccoli is ready! Serve this wonderful second course on the table right away! Bon appetit!

Fish with broccoli can be cooked in different ways: in foil in the oven, simply baked on a baking sheet or in a baking dish. You can put it out in sour cream or in tomato sauce - there are many options.

Steamer is a very simple and convenient way of cooking. Both vegetables and fish fillets are obtained in it perfectly, and such dishes are suitable for both children and adults, and are good for any diet!

The calorie content of the products possible in the dish

  • Carrots - 33   kcal/100g
  • Dried carrots - 275   kcal/100g
  • Boiled carrots - 25   kcal/100g
  • Hot smoked cod - 115   kcal/100g
  • Fried cod - 111   kcal/100g
  • Baked cod - 90   kcal/100g
  • Smoked cod - 94   kcal/100g
  • Boiled cod - 78   kcal/100g
  • Grilled cod - 172   kcal/100g
  • Fresh cod - 78   kcal/100g
  • Salted cod - 98   kcal/100g
  • Stewed cod - 101   kcal/100g
  • Broccoli - 33   kcal/100g
  • Bay leaf - 313   kcal/100g
  • Ground black pepper - 255   kcal/100g
  • Dill greens - 38   kcal/100g
  • Black pepper peas - 255   kcal/100g
  • Salt - 0   kcal/100g
  • Lemon juice - 16   kcal/100g
  • Sunflower oil - 898   kcal/100g
  • Refined sunflower oil - 899   kcal/100g

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