Fish with Summer Squash

Fish with Summer Squash Recipe - Lemon Zest, Red Onion, and Mint

Preparation time: 15 minutes | Cooking time: 25 minutes | Servings: 4

Introduction

Fish with Summer Squash is a delicious and healthy dish that combines the flavors of fresh fish with the vibrant colors and textures of summer squash. This recipe is perfect for a light and refreshing meal that is easy to prepare and full of nutritious ingredients.

History

This recipe is inspired by Mediterranean cuisine, where fresh fish and vegetables are commonly used in dishes that are both flavorful and nutritious. The combination of fish and summer squash is a classic pairing that highlights the natural flavors of the ingredients and is a popular choice for summer meals.

Ingredients

1 strip of lemon zest, cut into thin slivers
2 tbsp of extra virgin olive oil
1 large red onion, chopped
8 oz (227 g) of zucchini, cut into 0.5-inch chunks
1 clove of garlic, minced
4 (4-6 oz (170 g)) bass or other fish fillets, about 1 inch thick
1 tbsp of red wine vinegar
1 tbsp of water
2 tbsp of finely chopped fresh mint leaves

How to prepare

Preheat the oven to 400°F (204°C).
In a 13"x9" baking dish, combine lemon zest, 1 tbsp of oil, and onion, reserving 1 tbsp of onion.
Spread the mixture in an even layer.
Roast the onion until tender, stirring occasionally, for about 15 minutes.
Remove from the oven.
Stir in zucchini, squash, and garlic.
Return to the oven and roast for 10 minutes.
Remove from the oven.
Increase the oven temperature to 450°F (232°C).
Push the vegetables to one side and add the fish.
Spoon the vegetables over the fish.
Return to the oven and roast until the fish is opaque in the center, approximately 8 – 10 minutes for thin fillets and 12 – 15 minutes for thicker fillets.
Meanwhile, combine the remaining oil with vinegar, water, mint leaves, and the remaining onion.
Spoon the mixture over the bass fillets and serve.

Variations

Substitute the fish fillets with shrimp or scallops for a different seafood option.
Add cherry tomatoes or bell peppers to the vegetable mixture for extra color and flavor.
Use different herbs such as basil or cilantro in place of mint for a unique twist.

Cooking Tips & Tricks

Make sure to preheat the oven to the correct temperature before starting to cook the dish.

- Roast the vegetables first to allow them to caramelize and develop a rich flavor.

- Choose fish fillets that are about 1 inch thick to ensure even cooking.

- Spoon the mint and onion mixture over the fish just before serving to add a burst of fresh flavor.

Serving Suggestions

Serve the Fish with Summer Squash with a side of quinoa or brown rice for a complete and satisfying meal. Garnish with fresh herbs such as parsley or dill for added flavor.

Cooking Techniques

Roasting the vegetables and fish in the oven allows them to cook evenly and develop a rich flavor. Be sure to monitor the cooking time to prevent overcooking the fish.

Ingredient Substitutions

If you don't have zucchini, you can use yellow squash or eggplant as a substitute. You can also use any type of white fish fillets such as cod or halibut in place of bass.

Make Ahead Tips

You can prepare the vegetable mixture ahead of time and store it in the refrigerator until ready to cook. The fish should be cooked just before serving for the best results.

Presentation Ideas

Serve the Fish with Summer Squash on a large platter and garnish with fresh herbs and lemon wedges for a beautiful presentation. You can also sprinkle some feta cheese or olives on top for added flavor.

Pairing Recommendations

This dish pairs well with a crisp white wine such as Sauvignon Blanc or Pinot Grigio. For a non-alcoholic option, try serving it with a glass of sparkling water with a splash of lemon juice.

Storage and Reheating Instructions

Store any leftovers in an airtight container in the refrigerator for up to 2 days. To reheat, place the dish in the oven at 350°F (177°C) for about 10 minutes or until heated through.

Nutrition Information

Calories per serving

Calories: 300 per serving

Carbohydrates

Carbohydrates: 10g per serving

Fats

Total Fat: 12g per serving

Saturated Fat: 2g per serving

Proteins

Protein: 30g per serving

Vitamins and minerals

Vitamin A: 15% of daily value per serving

Vitamin C: 30% of daily value per serving

Iron: 10% of daily value per serving

Alergens

Contains fish

Summary

This dish is a good source of protein and essential vitamins and minerals. It is low in carbohydrates and calories, making it a healthy option for a balanced meal.

Summary

Fish with Summer Squash is a delicious and nutritious dish that is perfect for a light and refreshing meal. With a combination of fresh fish, roasted vegetables, and a burst of mint and onion flavor, this recipe is sure to become a favorite for summer dinners. Enjoy!

How did I get this recipe?

. It was a warm summer day, and I had been invited to a potluck barbecue at my friend's house. As soon as I walked in, I was greeted by the mouthwatering aroma of grilled fish and summer squash. I couldn't wait to try it, and luckily for me, my friend's mother was more than happy to share her recipe with me.

She explained that the key to making the dish perfect was to use fresh ingredients. She had picked up the fish that morning from the local market, and the summer squash had come straight from her garden. As she talked me through the steps, I could see the passion and love she had for cooking shining through.

I watched closely as she seasoned the fish with a blend of herbs and spices, and then grilled it to perfection. The squash was sliced and sautéed with garlic and onions until tender. The combination of flavors was simply divine, and I knew I had to learn how to make this dish for myself.

After the barbecue, I asked my friend's mother if she would be willing to teach me how to make the fish with summer squash. She was delighted by my enthusiasm and invited me over to her kitchen the following week.

As I stood in her kitchen, surrounded by the tantalizing smells of herbs and spices, she walked me through each step of the recipe. I learned how to select the freshest fish, how to season it just right, and how to grill it to perfection. She taught me the importance of patience and care when cooking, and how to adjust the seasoning to suit my own taste preferences.

I practiced making the dish several times under her watchful eye, until I felt confident enough to try it on my own. Each time I made it, I felt a sense of accomplishment and joy. The dish had quickly become a favorite among my family and friends, and I was proud to share the recipe with anyone who asked.

Over the years, I have made some adjustments to the original recipe, adding my own twist here and there. I have experimented with different herbs and spices, and have even tried grilling the fish on a cedar plank for a smoky flavor. Each time I make the dish, I am reminded of the wonderful memories I have of learning to cook with my friend's mother.

Now, whenever I prepare fish with summer squash, I can't help but think back to that warm summer day when I first discovered the recipe. It has become a staple in my kitchen, and I am grateful to have learned it from someone who shares my love for cooking.

As I sit down to enjoy a plate of the delicious dish I have prepared, I can't help but smile. Cooking has always been a passion of mine, and I am grateful for the opportunity to continue learning and growing in the kitchen. And every time I take a bite of the fish with summer squash, I am transported back to that first moment of excitement and inspiration. Cooking truly is a journey of love, learning, and delicious flavors.