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Coconut milk fish and vegetable pan is a must-try dish!


  • Author: Christina R. Jones
  • Total Time: 35 minutes
  • Yield: 4 servings
  • Diet: Gluten Free

Description

A delightful dish combining tender white fish fillets with vibrant vegetables, all simmered in a creamy coconut milk sauce.


Ingredients

  • 🐟 White fish fillets: 500 grams (cod or tilapia recommended)
  • 🌢️ Bell peppers: 2 (one red and one yellow, sliced)
  • πŸ₯’ Zucchini: 1 medium, sliced
  • πŸ₯• Carrots: 2 medium, sliced
  • πŸ₯₯ Coconut milk: 400 ml (1 can)
  • πŸ§„ Garlic: 3 cloves, minced
  • 🌱 Ginger: 1 tablespoon, grated
  • πŸ‹ Lime juice: 2 tablespoons (freshly squeezed)
  • 🌿 Cilantro: a handful, chopped (for garnish)
  • πŸ§‚ Salt and pepper: to taste
  • πŸ›’οΈ Olive oil: 1 tablespoon

Instructions

  1. Prepare all ingredients by slicing the bell peppers, zucchini, and carrots, and mincing the garlic and grating the ginger.
  2. Heat a large skillet over medium heat and add olive oil. Cook the white fish fillets for 2-3 minutes on each side until golden.
  3. Add minced garlic and grated ginger to the pan, stirring for about a minute.
  4. Toss in the sliced bell peppers, zucchini, and carrots, cooking for 5-7 minutes until tender but still crisp.
  5. Pour the coconut milk into the pan, stir to combine, and season with salt and pepper.
  6. Gently place the cooked fish fillets back into the pan, cover, and let simmer for 8-10 minutes until the fish is cooked through.

Notes

  • Feel free to swap in your favorite fish or seasonal vegetables.
  • Store leftovers in an airtight container in the fridge for 2-3 days.
  • This dish is suitable for meal prep; just portion it out for easy meals throughout the week.
  • Prep Time: 15 minutes
  • Cook Time: 20 minutes
  • Category: Main Course
  • Method: SautΓ©ing
  • Cuisine: Asian

Nutrition

  • Serving Size: 1 serving
  • Calories: 350
  • Sugar: 5g
  • Sodium: 600mg
  • Fat: 20g
  • Saturated Fat: 10g
  • Unsaturated Fat: 8g
  • Trans Fat: 0g
  • Carbohydrates: 15g
  • Fiber: 3g
  • Protein: 25g
  • Cholesterol: 70mg

Keywords: Coconut Milk, Fish, Vegetables, One-Pan Meal, Healthy Recipe