Pan Fried Haddock with Broccoli & Green Beans

Name: Pan Fried Haddock with Broccoli & Green Beans
Prep time: 6 min
Cook time: 14 min
Total time: 20 min
Cuisine: Asian, Indian
Ingredients: 2 cups Green Beans (trimmed); 1 1/2 cups Broccoli (cut into florets); 1/2 tsp Turmeric; 1/2 tsp Cumin; 1/4 tsp Coriander; 1/4 tsp Ground Ginger; 1/8 tsp Sea Salt; 1 1/2 tsps Coconut Oil; 2 Haddock Fillet

4 steps

Prep:6minCook:14min

Updated at: Thu, 17 Aug 2023 11:33:03 GMT

Nutrition balance score

Great

Glycemic Index

Low

Glycemic Load

Low

Nutrition per serving

Calories181.1 kcal (9%)

Total Fat4.3 g (6%)

Carbs12.4 g (5%)

Sugars4.5 g (5%)

Protein22.9 g (46%)

Sodium190.6 mg (10%)

Fiber4.7 g (17%)

% Daily Values based on a 2,000 calorie diet

Ingredients

2 servings

2 cupsGreen Beans

trimmed

1 ½ cupsBroccoli

cut into florets

½ tspturmeric

½ tspcumin

¼ tspcoriander

¼ tspground ginger

⅛ tspsea salt

1.5 tspsCoconut Oil

2Haddock Fillet

Instructions

Step 1

Add the green beans and broccoli to a steamer basket over boiling water. Steam for seven to nine minutes or until the vegetables are tender.

Step 2

Meanwhile, in a small bowl combine the turmeric, cumin, coriander, ginger, and salt. Add the coconut oil to a large non-stick pan over medium heat.

Step 3

Rub the seasoning on both sides of the fillets until evenly coated. Place a seasoned fillet in the pan and cook for two to three minutes per side or until the fillet is just browned and flakes easily. Transfer to a plate lined with paper towels and season with additional salt if needed.

Step 4

Add more oil to the pan if needed and continue to cook the remaining fillets. (Fish cooks more evenly and is easier to flip if the pan is not overcrowded.) To serve, divide the fish and vegetables between plates. Enjoy!