I made this quick one pan meal the other day. It took less than 30 minutes (chopping included). I promise, you can’t mess this up (and that is not a challenge…) 😂
I am huge fan of sautéing because it’s quick, easy and low heat. Low heat means that your food retains more nutrients, but it also means that things do not go too fast in the kitchen and get stressful. I rarely turn my stove past medium. So let’s get started…
Ingredients
2 or 3 servings of white flesh fish filets*
1 or 2 summer squash, chopped into 1” chunks**
1 cup of cherry tomatoes, halved
2 to 3 garlic cloves, minced (get you a garlic press)
1 onion chopped
Juice of ½ a small lemon
Oil or butter
Bermuda Fish by UMAMI
- Season fish on both sides.
- Heat a stainless steel or cast iron pan over medium heat. Add oil to pan. (I used a combination of avocado oil and butter.)
- Brown fish in pan (on both sides) just to give it some color and seal in the spices. It won’t be fully cooked at this point, depending on the thickness. *(You can also use salmon if you prefer, however, you should expect it to break apart at some point. That is fine. It’ll still be delicious.)
- If the fish seems like it is stuck to the pan, just wait a minute and then try again. It will release at some point. Turn the heat down even lower if you think it is too hot.
- Remove fish from pan and put it to the side. Add squash, onion and garlic to pan. ** (I used yellow summer squash, but you can also use zucchini.) Season lightly with the Bermuda Fish Blend. Sauté for about 5 minutes until the squash starts to release its water. Stir and taste. Add more seasoning if necessary.
- Add tomatoes to the pan and stir. Return fish to the pan and nestle into mixture.
- Simmer until fish is cooked through. You can check by opening up a piece, but it shouldn’t need more than 5 – 10 minutes unless it is really thick.
- Serve in a blate or pasta bowl with juices and a squeeze of lemon.
Notes
This recipe works with a variety of veggies, however, I intentionally chose summer squash because they only take a couple minutes to cook.
If you don’t have the Bermuda Fish Blend, try it with whatever you have. I promise it’ll be fine. 🙌🏽
Don’t forget to Season. Taste. Season. 🥰